Understanding Aerobic Exercise Heart Rate

 🫀 What is cardio?

Aerobic exercise heart rate is an indicator of how efficiently your heart oxygenates and exercises.
In other words, it is a standard that tells you how high your heart rate during exercise should be to be effective in 'fat combustion' or 'enhancing heart and lung endurance'.

Aerobic exercises include walking, jogging, biking, swimming, jumping rope, aerobics, and more.
These exercises are characterized by being able to last a long time while maintaining a constant heart rate.

💓 Heart rate calculation method suitable for aerobic exercise

The most common calculations are as follows.

🔹 Maximum Heart Rate

Maximum heart rate = 220 - age

For example,
If you're 30 years old, your maximum heart rate is
220 - 30 = 190 times/min.

🔹 Aerobic exercise target heart rate (ratio to exercise intensity)
Exercise intensity ratio (compared to maximum heart rate) Example effect (based on age 30)
Low 50~60% Approximately 95~114 times/min Basic fitness improvement, recovery exercise
Intermediate 60-70% about 114-133 times/burning fat, improving cardiopulmonary endurance
High 70-85% about 133 to 162 times/min physical strength improvement, muscle endurance enhancement

In other words, the exercise to maintain the heart rate at 115-130 times based on the age of 30
It is the most efficient for burning fat and building physical strength.

🚴♀️ Precautions for aerobic exercise

Warm-up exercise and finishing stretching are essential
→ It reduces heart burden by preventing sudden heart rate rise.

duration is at least 20-30 minutes
→ The time when fat starts to burn in earnest is usually after 20 minutes.

Avoid too high a heart rate
→ When it exceeds 85% of the maximum heart rate, it becomes an anaerobic exercise state, increasing the risk of fatigue and injury.

Using a heart rate monitor or smartwatch
→ If you check your heart rate in real time during exercise, safer and more effective exercise is possible.

🧘♀️ Effects of aerobic exercise

cardiopulmonary function enhancement
Regular aerobic exercise increases lung capacity and heart efficiency.

Fat burning and weight management
If you do it consistently, fat is used as energy, which greatly helps you control your weight.

Stress relief
The brain releases 'happiness hormone (endorphine)', which makes you feel better.

Improving immunity and preventing aging
Blood circulation improves, boosting metabolic functions throughout the body.

🔍 To summarize

The key to aerobic exercise is to "keep the right heart rate constant."
If you know your age-appropriate heart rate range and work out steadily within that range
It can be very effective in improving physical strength, dieting, and health care. 💪