锻炼时心率在什么范围比较合适？
<P><FONT size=4> 靶心率：THR(Target Heart Rate)，是指在进行身体锻炼时要达到并保持的心率范围。它是控制运动强度最为实用的方法，可以有效地帮助锻炼者掌握运动强度。</FONT></P><DIV><TABLE class=MsoTableGrid style="BORDER-RIGHT: medium none; BORDER-TOP: medium none; MARGIN-LEFT: 41.4pt; BORDER-LEFT: medium none; BORDER-BOTTOM: medium none; BORDER-COLLAPSE: collapse; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-border-alt: solid windowtext .5pt; mso-yfti-tbllook: 480; mso-border-insideh: .5pt solid windowtext; mso-border-insidev: .5pt solid windowtext" cellSpacing=0 cellPadding=0 border=1><TBODY><TR style="mso-yfti-irow: 0; mso-yfti-firstrow: yes"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: windowtext 1pt solid; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0cm; BORDER-LEFT: windowtext 1pt solid; WIDTH: 100.6pt; PADDING-TOP: 0cm; BORDER-BOTTOM: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt" vAlign=bottom width=134><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN style="FONT-FAMILY: ; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">年龄</SPAN><SPAN lang=EN-US style="FONT-FAMILY: ">/</SPAN><SPAN style="FONT-FAMILY: ; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">岁</SPAN><SPAN lang=EN-US style="FONT-FAMILY: "> </SPAN></FONT></FONT></P></TD><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: windowtext 1pt solid; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0cm; BORDER-LEFT: medium none; WIDTH: 106.4pt; PADDING-TOP: 0cm; BORDER-BOTTOM: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt" vAlign=bottom width=142><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN style="FONT-FAMILY: ; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">经常锻炼</SPAN></FONT></FONT></P></TD><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: windowtext 1pt solid; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0cm; BORDER-LEFT: medium none; WIDTH: 108pt; PADDING-TOP: 0cm; BORDER-BOTTOM: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt" vAlign=bottom width=144><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN style="FONT-FAMILY: ; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman">不锻炼</SPAN></FONT></FONT></P></TD></TR><TR style="mso-yfti-irow: 1"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: medium none; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0cm; BORDER-LEFT: windowtext 1pt solid; WIDTH: 100.6pt; PADDING-TOP: 0cm; BORDER-BOTTOM: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=bottom width=134><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN lang=EN-US style="FONT-FAMILY: ">20-</SPAN></FONT></FONT></P></TD><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: medium none; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0cm; BORDER-LEFT: medium none; WIDTH: 106.4pt; PADDING-TOP: 0cm; BORDER-BOTTOM: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" width=142 rowSpan=5><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN style="FONT-FAMILY: ">（<SPAN lang=EN-US style="FONT-FAMILY: ">220-</SPAN>年龄）×<SPAN lang=EN-US style="FONT-FAMILY: ">65</SPAN></SPAN><SPAN lang=EN-US style="FONT-FAMILY: ">%</SPAN></FONT></FONT></P><P class=MsoNormal style="TEXT-ALIGN: center" align=center><SPAN lang=EN-US style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体"><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px">-</FONT></FONT></SPAN></P><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN style="FONT-FAMILY: ">（<SPAN lang=EN-US style="FONT-FAMILY: ">220-</SPAN>年龄）×<SPAN lang=EN-US style="FONT-FAMILY: ">80</SPAN></SPAN><SPAN lang=EN-US style="FONT-FAMILY: ">%</SPAN></FONT></FONT></P></TD><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: medium none; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0cm; BORDER-LEFT: medium none; WIDTH: 108pt; PADDING-TOP: 0cm; BORDER-BOTTOM: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" width=144 rowSpan=5><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN style="FONT-FAMILY: ">（<SPAN lang=EN-US style="FONT-FAMILY: ">220-</SPAN>年龄）×<SPAN lang=EN-US style="FONT-FAMILY: ">60</SPAN></SPAN><SPAN lang=EN-US style="FONT-FAMILY: ">%</SPAN></FONT></FONT></P><P class=MsoNormal style="TEXT-ALIGN: center" align=center><SPAN lang=EN-US style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体"><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px">-</FONT></FONT></SPAN></P><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN style="FONT-FAMILY: ">（<SPAN lang=EN-US style="FONT-FAMILY: ">220-</SPAN>年龄）×<SPAN lang=EN-US style="FONT-FAMILY: ">75</SPAN></SPAN><SPAN lang=EN-US style="FONT-FAMILY: ">%</SPAN></FONT></FONT></P></TD></TR><TR style="mso-yfti-irow: 2"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: medium none; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0cm; BORDER-LEFT: windowtext 1pt solid; WIDTH: 100.6pt; PADDING-TOP: 0cm; BORDER-BOTTOM: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=bottom width=134><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN lang=EN-US style="FONT-FAMILY: ">25-</SPAN></FONT></FONT></P></TD></TR><TR style="mso-yfti-irow: 3"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: medium none; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0cm; BORDER-LEFT: windowtext 1pt solid; WIDTH: 100.6pt; PADDING-TOP: 0cm; BORDER-BOTTOM: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=bottom width=134><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN lang=EN-US style="FONT-FAMILY: ">30-</SPAN></FONT></FONT></P></TD></TR><TR style="mso-yfti-irow: 4"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: medium none; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0cm; BORDER-LEFT: windowtext 1pt solid; WIDTH: 100.6pt; PADDING-TOP: 0cm; BORDER-BOTTOM: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=bottom width=134><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN lang=EN-US style="FONT-FAMILY: ">35-</SPAN></FONT></FONT></P></TD></TR><TR style="mso-yfti-irow: 5"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: medium none; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0cm; BORDER-LEFT: windowtext 1pt solid; WIDTH: 100.6pt; PADDING-TOP: 0cm; BORDER-BOTTOM: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=bottom width=134><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN lang=EN-US style="FONT-FAMILY: ">40-</SPAN></FONT></FONT></P></TD></TR><TR style="mso-yfti-irow: 6"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: medium none; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0cm; BORDER-LEFT: windowtext 1pt solid; WIDTH: 100.6pt; PADDING-TOP: 0cm; BORDER-BOTTOM: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=bottom width=134><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN lang=EN-US style="FONT-FAMILY: ">45-</SPAN></FONT></FONT></P></TD><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: medium none; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0cm; BORDER-LEFT: medium none; WIDTH: 106.4pt; PADDING-TOP: 0cm; BORDER-BOTTOM: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" width=142 rowSpan=7><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN style="FONT-FAMILY: ">（<SPAN lang=EN-US style="FONT-FAMILY: ">220-</SPAN>年龄）×<SPAN lang=EN-US style="FONT-FAMILY: ">60</SPAN></SPAN><SPAN lang=EN-US style="FONT-FAMILY: ">%</SPAN></FONT></FONT></P><P class=MsoNormal style="TEXT-ALIGN: center" align=center><SPAN lang=EN-US style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体"><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px">-</FONT></FONT></SPAN></P><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN style="FONT-FAMILY: ">（<SPAN lang=EN-US style="FONT-FAMILY: ">220-</SPAN>年龄）×<SPAN lang=EN-US style="FONT-FAMILY: ">75</SPAN></SPAN><SPAN lang=EN-US style="FONT-FAMILY: ">%</SPAN></FONT></FONT></P></TD><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: medium none; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0cm; BORDER-LEFT: medium none; WIDTH: 108pt; PADDING-TOP: 0cm; BORDER-BOTTOM: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" width=144 rowSpan=7><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN style="FONT-FAMILY: ">（<SPAN lang=EN-US style="FONT-FAMILY: ">220-</SPAN>年龄）×<SPAN lang=EN-US style="FONT-FAMILY: ">55</SPAN></SPAN><SPAN lang=EN-US style="FONT-FAMILY: ">%</SPAN></FONT></FONT></P><P class=MsoNormal style="TEXT-ALIGN: center" align=center><SPAN lang=EN-US style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体"><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px">-</FONT></FONT></SPAN></P><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN style="FONT-FAMILY: ">（<SPAN lang=EN-US style="FONT-FAMILY: ">220-</SPAN>年龄）×<SPAN lang=EN-US style="FONT-FAMILY: ">65</SPAN></SPAN><SPAN lang=EN-US style="FONT-FAMILY: ">%</SPAN></FONT></FONT></P></TD></TR><TR style="mso-yfti-irow: 7"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: medium none; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0cm; BORDER-LEFT: windowtext 1pt solid; WIDTH: 100.6pt; PADDING-TOP: 0cm; BORDER-BOTTOM: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=bottom width=134><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN lang=EN-US style="FONT-FAMILY: ">50-</SPAN></FONT></FONT></P></TD></TR><TR style="mso-yfti-irow: 8"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: medium none; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0cm; BORDER-LEFT: windowtext 1pt solid; WIDTH: 100.6pt; PADDING-TOP: 0cm; BORDER-BOTTOM: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=bottom width=134><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN lang=EN-US style="FONT-FAMILY: ">55-</SPAN></FONT></FONT></P></TD></TR><TR style="mso-yfti-irow: 9"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: medium none; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0cm; BORDER-LEFT: windowtext 1pt solid; WIDTH: 100.6pt; PADDING-TOP: 0cm; BORDER-BOTTOM: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=bottom width=134><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN lang=EN-US style="FONT-FAMILY: ">60-</SPAN></FONT></FONT></P></TD></TR><TR style="mso-yfti-irow: 10"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: medium none; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0cm; BORDER-LEFT: windowtext 1pt solid; WIDTH: 100.6pt; PADDING-TOP: 0cm; BORDER-BOTTOM: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=bottom width=134><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN lang=EN-US style="FONT-FAMILY: ">65-</SPAN></FONT></FONT></P></TD></TR><TR style="mso-yfti-irow: 11"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: medium none; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0cm; BORDER-LEFT: windowtext 1pt solid; WIDTH: 100.6pt; PADDING-TOP: 0cm; BORDER-BOTTOM: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=bottom width=134><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN lang=EN-US style="FONT-FAMILY: ">70-</SPAN></FONT></FONT></P></TD></TR><TR style="mso-yfti-irow: 12; mso-yfti-lastrow: yes"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: medium none; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0cm; BORDER-LEFT: windowtext 1pt solid; WIDTH: 100.6pt; PADDING-TOP: 0cm; BORDER-BOTTOM: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=bottom width=134><P class=MsoNormal style="TEXT-ALIGN: center" align=center><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN lang=EN-US style="FONT-FAMILY: ">75-</SPAN></FONT></FONT></P></TD></TR></TBODY></TABLE></DIV><DIV><FONT style="FONT-FAMILY: 楷体_GB2312"><FONT style="FONT-SIZE: 16px"><SPAN style="FONT-FAMILY: ; mso-bidi-font-family: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <FONT color=#006666>以上强度是推荐的中等强度运动要求，另外运动时的心率控制范围还要结合个人实际情况或咨询健身指导员制定个性化</FONT></SPAN><FONT color=#006666>的运动处方。</FONT></FONT></FONT></DIV> 我要计算一下我缎炼时的心率。
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