Taking the pulse number as an index, subtracting the pulse number at rest (RHR) from the pulse number near the extreme exercise, multiplying it by 70%, and adding the pulse number at rest, the exercise amount at this time is the most appropriate. Assuming that the former is 200 times per minute and the latter is 60 times per minute, the calculation method is as follows:
(mhr-rhr) × 70%+rhr = (200-60) × 70%+60 =158 times/minute.
Extended data
12 minute run was born in 1960s. It was first put forward by Dr. Cooper. Twelve-minute running is to divide people of different sexes into six groups according to their age. When the heart rate is qualified (the heart rate does not exceed 180 times per minute, which is qualified), it is divided into six grades according to the maximum distance each person runs. The actual heart rate is: the number of pulses measured after running 10 second multiplied by 6.
12 minute running, as a dynamic means to detect the health status of the heart and spleen system, has three indicators-time, distance and pulse number.
The specific method is to divide into groups according to age and gender, specify the distance that should be run in 12 minutes, and then judge the cardiopulmonary function of runners according to the corresponding physical fitness standards. In addition, after running as hard as possible or running the maximum distance within 12 minutes, the pulse rate within 3 minutes should be less than 180 minus the age.
Long-distance running is effective only if the pulse rate is qualified. In this way, it provides a monitoring index for scientifically mastering the exercise amount and load of fitness, and will not cause the problem of excessive exercise. If the test result of 12 minutes running can reach the "good" level standard, it means that the cardiopulmonary function is enough to support the individual's weight and there is no need to lose weight.
Baidu Encyclopedia-Twelve Minutes Running