关于运动心率的几种简单算法,不同年龄, 不同体质,不同健康状况, 选择不同的算法, 很简单!

来源: 2019-04-17 12:03:29 [] [博客] [旧帖] [给我悄悄话] 本文已被阅读: 次 (4396 bytes)
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关于运动心率的简单算法

1, 第一种,
Using the Magic 180 Rule;
Here are the rules, taken from Maffetone’s Big Book of Endurance Training and Racing:


1). Subtract your age from 180.

2). Modify this number by selecting from among the following categories the one that best matches your fitness and    health profile:

If you have or are recovering from a major illness (heart disease any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.


If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
If you have been training consistently (at least four times per week) for up to two years without any of the problems just mentioned, keep the number (180 – age) the same.


If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.
 

2,第二种
The basic way to calculate your maximum heart rate;


运动能提高心肺功能, 减少和预防心血管疾病的发生( cardiovascular respiratory endurance)

一般青壮年, 运动心率可达到最大心率的(intensive fitness) 60% --- 85%; 

中老年人和 体弱者, 一般运动心率最好保持在最大心率的(lower or moderate fitness) 45%-- 65%;

比较常规的计算法:

1). Calculation of Maximum Heart Rate

        The easiest and best known method to calculate your maximum heart rate (HRmax) is to use the formula
        HRmax = 220 - Age

2). Check your resting heart rate (RHR)

3). Determine the heart rate reserve (HRR)

      HRR ==  MHR - RHR

4). Calculate your training intensity (TI)

例如:

如果你是30岁, 你的运动心率可达到最大心率的60% -- 85%, 那么:

MHR = 220 - 30 = 190

如果你的休眠心率是:RHR = 68

则, 你的 heart rate reserve HRR=190 - 68 = 122

那么你的运动心率为:

60%TI = (122 x 60%) + 68 = 141
85%TI = (122 x 85%) + 68 = 171

3,第三种
The “Karvonen formula” and its slightly more complex than the first two.  Here's how it works:


Maximum heart rate (MHR) for both males and females is MHR = 211− (0.64 x your age).
Zone 1

Low Limit = (Maximum Heart Rate - Resting Heart Rate) x 0.6 + Resting Heart Rate

High Limit = (Maximum Heart Rate - Resting Heart Rate) x 0.7 + Resting Heart Rate
Zone 2

Low Limit = (Maximum Heart Rate - Resting Heart Rate) x 0.7 + Resting Heart Rate

High Limit = (Maximum Heart Rate - Resting Heart Rate) x 0.8 + Resting Heart Rate
Zone 3

Low Limit = (Maximum Heart Rate - Resting Heart Rate) x 0.8 + Resting Heart Rate

年龄随长, 要根据自身身体条件适当调整运动量和运动频率。。。多运动, 会运动, 安全运动!

 

 

 
 
 

所有跟帖: 

那么,心率是作为衡量锻炼强度是否在安全范围内的一个参考吗?还是辅助大家衡量锻炼效果?锻炼让心率加快,长期以来对心脏会有什么影响呢 -40er- 给 40er 发送悄悄话 40er 的博客首页 40er 的个人群组 (0 bytes) () 04/17/2019 postreply 12:11:34

还是说,因为有了测量的设备,基础研究还处在收集和解释数据的阶段,很多说法都源于不完全的数据基础上? -40er- 给 40er 发送悄悄话 40er 的博客首页 40er 的个人群组 (0 bytes) () 04/17/2019 postreply 12:12:47

VO2 max is considered to be the most valid measure of cardioresp -墩墩和嘟嘟- 给 墩墩和嘟嘟 发送悄悄话 墩墩和嘟嘟 的博客首页 墩墩和嘟嘟 的个人群组 (349 bytes) () 04/17/2019 postreply 12:22:09

10多年前读书的时候写论文,cardiorespiratory endurance 与 fitness, 我整个summer每天 -墩墩和嘟嘟- 给 墩墩和嘟嘟 发送悄悄话 墩墩和嘟嘟 的博客首页 墩墩和嘟嘟 的个人群组 (262 bytes) () 04/17/2019 postreply 12:34:46

太好了,我看满天飞的建议,脑子都大了.谢谢 -40er- 给 40er 发送悄悄话 40er 的博客首页 40er 的个人群组 (0 bytes) () 04/17/2019 postreply 12:55:36

这里有几张表, 你看看你平时运动时感觉怎样? -墩墩和嘟嘟- 给 墩墩和嘟嘟 发送悄悄话 墩墩和嘟嘟 的博客首页 墩墩和嘟嘟 的个人群组 (560 bytes) () 04/17/2019 postreply 14:22:31

here,前面竟然没贴上 -墩墩和嘟嘟- 给 墩墩和嘟嘟 发送悄悄话 墩墩和嘟嘟 的博客首页 墩墩和嘟嘟 的个人群组 (560 bytes) () 04/17/2019 postreply 14:40:08

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