1, a healthy person
Aerobic heart rate can be controlled at 120 ~ 180 beats/min, and can be subdivided into light exercise 120 ~ 140 beats/min and moderate exercise141~.
2. If you want to personalize, you can use common formulas to calculate.
Reasonable heart rate in aerobic exercise = (maximum heart rate-quiet heart rate-age) ×q+ quiet heart rate. Maximum heart rate in formula ≈ 2 10; Quiet heart rate refers to the heart rate in a relatively quiet state before exercise; Q stands for the amount of exercise, less than 50% is a small amount of exercise, 50% ~ 75% is a moderate amount of exercise, and more than 75% is a large amount of exercise.
If someone is 50 years old with a quiet heart rate of 76 beats/min and wants to do aerobic exercise with a small amount of exercise, determine the aerobic heart rate = (210-76-50) × 50%+76 =118 beats/min.
For middle-aged and elderly people, the simplest and safest method can be adopted.
Suitable aerobic exercise heart rate = 170- age. If you are 60 years old, when you take part in aerobic exercise, your heart rate should be controlled at170-60 =110 times per minute. For frail and elderly people, (170- age) ×0.9 can be selected for safety.
It is worth noting that the above content is only a general rule, and it must be applied flexibly according to the specific situation in implementation. Health status, environment, season and mood in different periods will have certain influence on the choice of exercise amount. At this time, the intensity and time of exercise should be reduced accordingly, and the heart rate index should be reduced accordingly to ensure safety.
Extended data:
Ten benefits of aerobic exercise:
1, the risk of dementia is low. A study by the Salgus Institute of the University of Gothenburg in Sweden shows that women who do more aerobic exercise in middle age are 88% less likely to develop Alzheimer's disease 40 years later.
2. The immune system is anti-aging. University of London compared 125 amateur cyclists aged between 55 and 79 with 75 people of similar age who seldom exercised, and found that the immune system of cyclists was more resistant to the risk of aging.
3. Muscles are stronger. A study published in the American Review of Physical Education and Sports Science shows that men who engage in moderate-intensity and high-intensity aerobic exercise for 45 minutes four times a week have increased their leg muscle mass by 5%~6%.
4. Prevent heart damage. A study published in the American journal Circulation shows that engaging in high-intensity aerobic exercise can significantly improve left ventricular function and help prevent aortic sclerosis.
5. Promote intestinal health. Aerobic exercise can change the composition of intestinal microorganisms and play a role in inflammation, which is an early warning signal of intestinal diseases.
6. Improve cholesterol levels. A study in university of greenwich, England, found that aerobic exercise can reduce the content of low-density lipoprotein and increase the content of high-density lipoprotein, thus reducing the risk of cardiovascular disease.
7. Prevent diabetes. Endocrinologists at the China-Japan Friendship Hospital found that doing moderate and high-intensity aerobic exercise for 20 minutes every day can reduce the risk of diabetes by half, because it changes the way the body uses blood sugar.
8. Improve the skin. Researchers at McMaster University in Canada say that middle-aged people who often do aerobic exercise look healthier and younger.
9. Relieve depression. Sports scientists at the Free University of Berlin, Germany, found that patients with severe depression spend 30 minutes running 10 days every day, and the symptoms of depression are obviously alleviated.
10, enhance memory. A study by Maastricht University in the Netherlands found that elderly women with mild cognitive impairment performed aerobic exercise twice a week (walking and swimming), and the hippocampus related to learning and memory in their brains increased significantly, which enhanced their memory.
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