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Why is it important to measure heart rate?

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Post time 2018-05-15 14:10:48 | Show all posts |Read mode
Before explaining how the heart rate monitoring of the smart bracelet has any guiding significance for health, I would like to talk about why heart rate should be measured first. What is its importance and what is its physiological and health significance?
Heart rate is one of the most important vital signs of the human body, and it lasts until the death has ended since the embryonic development period.

Adults beat approximately 100,000 times per day, and the 100,000 beats are not fixed. The frequency, rhythm, and strength of each beat change with changes in the physical state.

The three major regulatory systems affecting heart rate changes include self-regulation, body fluid regulation, and neuromodulation.

As the name implies, self-regulation refers to the regulation of heart rate by the heart itself. For example, an athlete's heart has a strong stroke volume and a lower resting heart rate can satisfy the basic needs of human organs. Hyperthyroidism results in increased heart rate due to increased secretion of thyroid hormones in the blood, which is the regulation of body fluids. The man seeing the favorite beauty will heart rate acceleration is caused by the sympathetic nervous system, which is neuromodulation.

Therefore, changes in heart rate can directly or indirectly reflect various aspects of the body's health status. In the field of smart wear, they are mainly used in the following three areas:

First, exercise: Including pre-exercise fatigue assessment to prevent overtraining, exercise intensity monitoring, exercise energy expenditure, training impulse calculation, oxygen consumption calculation, recovery time estimation after exercise, excess oxygen consumption after exercise (EPOC Calculations, maximal oxygen uptake of exercise potential, anaerobic threshold estimation, etc.

Second, the disease: to detect whether the resting heart rate in the normal range, daily activities monitoring of cardiac arrest, abnormal increase in heart rate, heart rate can also be detected by ECG abnormal heart rhythm such as the second law, ECG waveform abnormal heart disease Such as coronary heart disease, atrioventricular block, the risk of sudden death, etc., through the fingertip photoplethysmography can monitor the pulse wave changes to analyze the pulse rate, blood oxygen concentration, peripheral blood vessels in diabetic microcirculation state.

Third, the spirit: mainly through the analysis of heart rate variability, autonomic function assessment of stress, tension and relaxation, sleep quality.

What is the guiding significance of heart rate monitoring in smart bracelets for health?

Due to the limited accuracy of the smart wristband measurement and monitoring of heart rate and the lack of comfort and portability, the heart rate of the wristband monitoring is not suitable for medical purposes, diagnosis of diseases, etc. For mental applications it is necessary to analyze the heart rate variability. However, the heart rate variability also requires high sampling frequency and accuracy, so it is not suitable.

Let's talk about the smart wristband measurement and monitoring the most suitable area of ​​heart rate - exercise, including the meaning of various heart rate indicators.

First, why monitor your heart rate while you are exercising?

Heart rate monitoring 3 important roles in fitness exercises:
1, improve training efficiency. 2, to prevent sports injuries. 3, test sports ability.

Many professional sports medicine and fitness institutes in the world recommend using heart rate monitoring during exercise. Heart rate monitoring can quickly and clearly reflect the body's information during exercise, and can tell you the rhythm changes during exercise, and will not cause physical damage due to entering dangerously anaerobic areas. At the same time, the exercise intensity can be kept at an appropriate level and the fitness effect can be better. Heart rate measurement is also a gospel for weight loss athletes. It can enable athletes to know the amount of fat consumed when they exercise.
In the past decade, the results of sports medicine for professional sports have proved that heart rate is the most important indicator of exercise and exercise intensity. Using heart rate monitoring is the most convenient and accurate method to ensure the safety and quality of sports and fitness.

Second, quiet heart rate
Resting heart rate, also known as quiet heart rate, refers to the number of heart beats per minute in a sober, inactive quiet state. The best time to take a measurement just before getting out of bed is to measure at least 5 minutes after sitting quietly, otherwise the result will be high.

Resting heart rate can also reflect the ability of the body's cardiopulmonary function reserve. People with long-term endurance exercise have a low heart rate of about 50 times per minute. There is no uniform standard for the heart rate at which a person is still.

Under normal circumstances: the average heart rate for men is 72 beats per minute, and for women it is 78 beats per minute. The average heart rate of children is higher, and the heart rate of older adults is lower. For some people, the heart rate at rest is normal between 55 and 105 beats per minute.

Third, the maximum heart rate
The maximum heart rate refers to the amount of oxygen consumption and heart rate that increases with the amount of exercise when the exercise load is increased. At the maximum load intensity, the heart rate reaches the highest level when the oxygen consumption and heart rate cannot continue to increase.

The best formula for calculating the maximum heart rate is: generally use 220 minus the age to estimate the maximum heart rate, or HRmax = 208 − (0.7 × age).

For example, if you are 30 years old, then 220–30=190,190 is your maximum heart rate.

The maximum heart rate calculated using the above formula has some inherent errors. Each person's heart rate may be 15 times or 15 times less than the above calculation. For example, a 50-year-old has a maximum training range of 153 times lower than the maximum heart rate.

If this maximum heart rate is calculated based on 15 standard deviations, it should be between 155 and 185. This range is very wide. There are many test methods to determine your maximum heart rate. Because heart rate is too high to be dangerous, it should be guided by a doctor or exercise instructor when making actual measurements.

The maximum heart rate is closely related to the degree of exercise. When performing different sports, there is a different maximum heart rate. The maximum heart rate data measured by the cycling endurance test can only be applied to running/walking. When cycling or swimming, the heart rate will be different.

Fourth, exercise heart rate area
The changes in heart rate can reflect individualized exercise intensity. Controlling the training intensity according to the heart rate zone can provide training efficiency and prevent sports injuries.

The exercise heart rate zone is based on the percentage of the individual's maximum heart rate. The individual's maximum heart rate is generally estimated unless an endurance test or an accurate field test is performed. If the heart rate zone is used instead of an exact heart rate value, a certain amount of error is allowed for the estimated maximum heart rate.

Training the heart rate zone is a more scientific and safe method that helps to improve fitness and fitness effects. Because your heart rate will fluctuate from day to day, especially when you are exercising. Moreover, different types of exercise, with different strengths, have different heart rate changes. Therefore, the concept of the heart rate zone is proposed in order to determine the different heart rate ranges for various sports.

Everyone should note that there are various ways to express the heart rate zone (exercise intensity method). Different physiology doctors, athletes, and coaches have different methods of division. Here, we have divided five exercise heart rate zones:

Five, MAF (maximum aerobic heart rate) training

Phil Maffetone's Maximized Aerobic Heart Rate Training (MAF) has allowed Mark Allen, who has been in constant injury, to win the Kona World Triathlon Championship 6 times and become the legendary figure of the Iron 3rd.

Exercise is divided into aerobic exercise and anaerobic exercise. The increase in exercise intensity from aerobic exercise to anaerobic exercise is called the maximum aerobic heart rate (MAF). The running that controls the heart rate near the maximum aerobic heart rate is called MAF run.

Maximum aerobic heart rate calculation method:

1, take 180;

2, minus your age;

3. Based on the figures obtained in step 2, make adjustments:

(1) If you never exercise, subtract another 5

(2) If you exercise 1-2 times a week, subtract another 2 or 3.

(3) If you exercise 3-4 times a week, the value will remain unchanged.

(4) If you exercise 5-6 times a week, the value will remain unchanged.

(5) If you have exercised more than 7 times a week, it has been more than one year, plus 5.

(6) If you are older than 55 or less than 25, plus 5.

(7) If you are older than 60 or less than 20, plus 5.

The MAF requires that each training use a heart rate monitor to control the heart rate in the aerobic domain. For example, if your maximum aerobic heart rate is 155, you can keep your heart rate within the range of 145~155 BPM for each run by heart rate monitor or heart rate monitor.

Why MAF to run?
a. It will allow you to burn fat at a reasonable pace (distances vary from person to person) during training. This full training will enable you to treasure valuable carbohydrates in long distance races, thus avoiding "bumping walls" during marathons and longer distance races;

b. Run with little physical effort and aerobic. Even if you reach or even exceed the original training pace, your body will not have too much burden;

c. Strongly strengthen your thighs and buttocks;

d. Unconsciously, your body has an additional "fuel tank";

e. The aerobic speed is greatly improved, and you can easily run at a rate that is often difficult to reach before low-rate training;

f. Eliminating over-reliance on carbohydrates in games or training

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