目标心率图
What should your heart rate be when working out, 和 how can you keep track of it? Our simple chart will help keep you in the target training zone, whether you want to lose weight or just maximize your workout. Find out what normal resting 和 maximum heart rates are for your age 和 how exercise intensity 和 other factors affect heart rate.
我怎样才能把心率控制在目标区?
When you work out, are you doing too much or not enough? There’s a simple way to know: Your target heart rate helps you hit the bullseye so you can get max benefit from every step, 摇摆和蹲. 即使你不是健身爱好者或精英运动员, knowing your heart rate (or pulse) can help you track your health 和 fitness level.
什么是静息心率?
Your resting heart rate is the number of times your heart beats per minute when you’re at rest. A good time to check it is in the morning after you’ve had a good night’s sleep, before you get out of bed or grab that first cup of java!
不同年龄的人静息心率不同吗?
For most of us (adults), between 60 和 100 beats per minute (bpm) is normal.1 The rate can be affected by factors like stress, 焦虑, 激素, 药物治疗, 以及你的身体活动程度. An athlete or more active person may have a resting heart rate as low as 40 beats per minute. 这太酷了!
When it comes to resting heart rate, lower is better. It usually means your heart muscle is in better condition 和 doesn’t have to work as hard to maintain a steady beat. Studies have found that a higher resting heart rate is linked with lower physical fitness 和 higher blood pressure 和 body weight.2
Know Your Numbers: Maximum 和 Target Heart Rate by 年龄
This table shows target heart rate zones for different ages. Your maximum heart rate is about 220 minus your age.3
In the age category closest to yours, read across to find your target heart rates. Target heart rate during moderate intensity activities is about 50-70% of maximum heart rate, while during vigorous physical activity it’s about 70-85% of maximum.
The figures are averages, so use them as a general guide.
| 年龄 | 目标HR区50-85% | 平均最大心率，100% |
|---|---|---|
| 20年 | 每分钟100-170次 | 200 bpm |
| 30年 | 95 - 162 bpm | 190 bpm |
| 35年 | 93 - 157 bpm | 185 bpm |
| 40年 | 90 - 153 bpm | 180 bpm |
| 45年 | 88 - 149 bpm | 175 bpm |
| 50年 | 85 - 145 bpm | 170 bpm |
| 55年 | 83 - 140 bpm | 165 bpm |
| 60年 | 80 - 136 bpm | 160 bpm |
| 65年 | 78 - 132 bpm | 155 bpm |
| 70年 | 75 - 128 bpm | 150 bpm |
你有目标. 我们也是.
我如何测量我的脉搏或心率?
Now that you have a target, you can monitor your heart rate to make sure you’re in the zone. As you exercise, periodically check your heart rate. A wearable activity tracker makes it super easy, but if you don’t use one you can also find it manually:
- Take your pulse on the inside of your wrist, on the thumb side.
- Use the tips of your first two fingers (not your thumb) 和 press lightly over the artery.
- Count your pulse for 30 seconds 和 multiply by 2 to find your beats per minute.
重要提示: 一些药物会影响心率, meaning you may have a lower maximum heart rate 和 target zone. If you have a heart condition or take 药物治疗, ask your healthcare provider what your heart rate should be.
如果我的心率过高或过低怎么办?
If your heart rate is too high, you’re straining. 放慢速度! 如果你的心率太低, 强度从“轻”到“适中”,” you may want to push yourself to exercise a little harder, 尤其是如果你想减肥的话.
如果你刚刚开始, aim for the lower range of your target zone (50 percent) 和 gradually build up. In time, you’ll be able to exercise comfortably at up to 85 percent of your maximum heart rate. 呜呼!
来源:
1 心率(脉搏)，美国心脏协会网站
2 静息心率升高, 身体健康和全因死亡率, 流行病学, 2013 http://heart.bmj.com/content/99/12/882.完整的?sid = 90 e3623c - 1250 - 4 - b94 - 928 c - 0 a8f95c5b36b
3 Target Heart Rate 和 Estimated Maximum Heart Rate, Centers for Disease Control website http://www.疾病预防控制中心.gov/physicalactivity/basics/measuring/heartrate.htm
