Cardiology scientists divide the beating of the heart into the following heart rate zones: maximum intensity zone (171-190 bpm), high intensity zone (152-172 bpm), medium intensity zone (133-152 bpm), low intensity zone Zone 114-133 bpm, the lowest intensity zone (104-114 bpm), etc. This division of heart rate is mainly to distinguish the heartbeat. For heart rate measurement, besides medical devices, hand strokes can also be used, that is, the index finger and middle finger are placed at the carotid artery. Or you can use a heart rate monitor/smart watch with a heart rate monitoring function to monitor your heart rate. The heart rate monitor/smart watch can accurately measure the wearer's heart rate. Such as Apple watch, HUAWEI watch, Samsung Galaxy watch, Veepoo watch RIG, Fitbit, Garmin. Smart watches such as Xiaomi can monitor heart rate. Moreover, these smart watches can monitor the heart rate regardless of whether it is a static heart rate or a dynamic heart rate. At the same time, the data monitored by the smart watch can be used as medical data when necessary and provided to the doctor for reference.
Complete the heart rate zone at very low intensity: the lowest intensity zone training. The main training principle is to improve performance not only during training, but also when recovering after training. Use very light intensity training to speed up the recovery process.
In the heart rate zone: low-intensity zone training is suitable for endurance training and is an important part of any training program. The training in this zone is light aerobic training. Long-term training in this mild zone can effectively consume energy. This process requires persistence.
In the heart rate zone, the intensity zone enhances aerobic capacity. The training intensity is greater than the minimum intensity of the exercise zone and the low intensity zone of the exercise zone, but it is still mainly aerobic training. For example, training in the mid-strength zone of the sports zone may include recovery after a period of training. Training in this zone is particularly effective for improving the blood circulation of the heart and skeletal muscles. During the exercise, it is very difficult for the athlete to calculate the heart rate, let alone to measure it with hand strokes. It is a wise choice to use a heart rate monitor or a smart watch with heart rate monitoring function for measurement. Some relatively high-end smart watches on the market, such as Apple watch, HUAWEI watch, Samsung Galaxy watch, Veepoo watch RIG, Fitbit, Garmin. Smart watches such as Xiaomi can accurately monitor changes in heart rate. These smart watches are not just simple heart rate monitoring, but these smart watches are more biased towards health monitoring and monitoring. In addition to heart rate monitoring, there are HRV, ECG, pulse rate, sleep apnea monitoring, blood oxygen monitoring, blood glucose monitoring and other functions. Smart watches have broken away from the simple monitoring of steps and calories in the past. Now smart watches have turned to the primary direction of monitoring human health.
If your goal is to race to the maximum potential, you must train in the heart rate zone high intensity zone and the heart rate zone maximum intensity zone. In these zones, you will perform anaerobic exercise at intervals of up to 10 minutes. The shorter the time interval, the higher the intensity. Between the two intervals, it is very important to fully recover. The training modes in heart rate zones 4 and 5 are designed to achieve peak performance.
You can personalize the Polar target heart rate zone by using the maximum heart rate measured in the laboratory or measuring this value through your own field test. When training in the target heart rate zone, try to use the entire zone. The middle exercise zone is a good target, but there is no need to keep your heart rate at the correct level at all times. The heart rate is gradually adjusted to the training intensity. For example, when passing through the heart rate target zone, the lowest intensity zone and reaching the medium intensity zone, the circulatory system and heart rate will be adjusted within 3-5 minutes.
The response of heart rate to training intensity depends on factors such as physical fitness and recovery level, as well as environmental factors. Be sure to pay attention to subjective fatigue and adjust your training plan accordingly.
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