關於運動心率的簡單算法
1， 第一種，
Using the Magic 180 Rule；
Here are the rules, taken from Maffetone’s Big Book of Endurance Training and Racing:
1）. Subtract your age from 180.
2）. Modify this number by selecting from among the following categories the one that best matches your fitness and health profile:
If you have or are recovering from a major illness (heart disease any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
If you have been training consistently (at least four times per week) for up to two years without any of the problems just mentioned, keep the number (180 – age) the same.
If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.
2,第二種
The basic way to calculate your maximum heart rate；
運動能提高心肺功能， 減少和預防心血管疾病的發生（ cardiovascular respiratory endurance）
一般青壯年， 運動心率可達到最大心率的（intensive fitness) 60% --- 85%；
中老年人和 體弱者， 一般運動心率最好保持在最大心率的(lower or moderate fitness) 45%-- 65%；
比較常規的計算法：
1）. Calculation of Maximum Heart Rate
The easiest and best known method to calculate your maximum heart rate (HRmax) is to use the formula
HRmax = 220 - Age
2）. Check your resting heart rate (RHR)
3）. Determine the heart rate reserve (HRR)
HRR == MHR - RHR
4）. Calculate your training intensity (TI)
例如：
如果你是30歲， 你的運動心率可達到最大心率的60% -- 85%， 那麽：
MHR = 220 - 30 = 190
如果你的休眠心率是：RHR = 68
則， 你的 heart rate reserve HRR=190 - 68 = 122
那麽你的運動心率為：
60%TI = (122 x 60%) + 68 = 141
85%TI = (122 x 85%) + 68 = 171
3,第三種
The “Karvonen formula” and its slightly more complex than the first two. Here's how it works:
Maximum heart rate (MHR) for both males and females is MHR = 211− (0.64 x your age).
Zone 1
Low Limit = (Maximum Heart Rate - Resting Heart Rate) x 0.6 + Resting Heart Rate
High Limit = (Maximum Heart Rate - Resting Heart Rate) x 0.7 + Resting Heart Rate
Zone 2
Low Limit = (Maximum Heart Rate - Resting Heart Rate) x 0.7 + Resting Heart Rate
High Limit = (Maximum Heart Rate - Resting Heart Rate) x 0.8 + Resting Heart Rate
Zone 3
Low Limit = (Maximum Heart Rate - Resting Heart Rate) x 0.8 + Resting Heart Rate
年齡隨長， 要根據自身身體條件適當調整運動量和運動頻率。。。多運動, 會運動， 安全
運動！
