目标心率图
What should your heart rate be when working out, 和 how can you track it? Our simple chart will help keep you in the target training zone, whether you want to lose weight or 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.
How do I get my heart rate in the target zone?
There’s a simple way to know if you’re doing too much or not enough during a workout. Your target heart rate helps you hit the bullseye to get the maximum benefit from every step, 摇摆和蹲. Even if you’re not a gym rat or elite athlete, 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 coffee.
不同年龄的人静息心率不同吗?
For most adults, a resting heart rate between 60 和 100 beats per minute is normal. 然而, the rate can be affected by factors such as stress, 焦虑, 激素, medication 和 how physically active you are. 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 keep a steady beat. Studies have found that a higher resting heart rate is linked with lower physical fitness, higher blood pressure 和 higher body weight.
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.
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. 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% | 年龄预测的最大心率 |
|---|---|---|
| 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, 但是如果你不用的话, 你也可以手动找到它:
- 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 medication, ask your health care professional 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%) 和 gradually build up. In time, you’ll be able to exercise comfortably at up to 85% of your maximum heart rate.
