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๐Ÿ” ๐–๐‡๐˜ ๐‘๐”๐๐๐„๐‘๐’ ๐‹๐Ž๐•๐„ ๐“๐Ž ๐‘๐”๐ ๐ˆ๐ ๐™๐Ž๐๐„ ๐Ÿ


โ—ค Running Zone 2 (๐™๐จ๐ง๐ž ๐Ÿ) means running for your heart rate (๐‡๐ž๐š๐ซ๐ญ ๐‘๐š๐ญ๐ž ๐™๐จ๐ง๐ž) at ๐Ÿ”๐ŸŽ-๐Ÿ•๐ŸŽ% of your maximum heart rate (๐Œ๐š๐ฑ ๐‡๐ž๐š๐ซ๐ญ ๐‘๐š๐ญ๐ž), which is a run that doesn't make your heart work too heavy and can run continuously without panting. First, let's get to know. Let's set the heart rate zone first so runners can calculate their heart rate.


โ–ˆ Get to know ๐‡๐ž๐š๐ซ๐ญ ๐‘๐š๐ญ๐ž ๐™๐จ๐ง๐ž


- ๐‡๐ž๐š๐ซ๐ญ ๐‘๐š๐ญ๐ž ๐™๐จ๐ง๐ž is the division of the heartbeat zone. It is divided into 5 zones, each of which is beneficial to your fitness level and the fat burning rate of the body is not the same. It was measured by the number of times the heart beats in 1 minute, and the unit is ๐๐ž๐š๐ญ ๐๐ž๐ซ ๐Œ๐ข๐ง๐ฎ๐ญ๐ž (BPM). - ๐‡๐ž๐š๐ซ๐ญ ๐‘๐š๐ญ๐ž ๐™๐จ๐ง๐ž will be calculated with the value of ๐Œ๐š๐ฑ ๐‡๐ž๐š๐ซ๐ญ ๐‘๐š๐ญ๐ž (MHR) or the maximum heart rate value to compare as a percentage and then compare it with the dividing table ๐‡๐ž๐š๐ซ๐ญ ๐‘๐š๐ญ๐ž ๐™๐จ๐ง๐ž again to conclude that we have heart rate in which zone which can be used to plan exercises to help achieve results in accordance with the goals set.


โ–ˆ Method for calculating ๐Œ๐š๐ฑ ๐‡๐ž๐š๐ซ๐ญ ๐‘๐š๐ญ๐ž (MHR)


The value of each person's ๐Œ๐š๐ฑ ๐‡๐ž๐š๐ซ๐ญ ๐‘๐š๐ญ๐ž or MHR is not the same. Depending on many factors that affect physical fitness such as gender, age, sport type, etc., the MHR can be calculated as follows (refer to the website heartmonitors.com)

  • MHR Men = 214 โ€“ Age x 0.8

  • MHR Women = 209 โ€“ Age x 0.7

โ–ˆ How to calculate ๐™๐จ๐ง๐ž ๐Ÿ ๐‡๐ž๐š๐ซ๐ญ ๐‘๐š๐ญ๐ž


For example, if your MHR is 188 BPM and you want to know what heart rate you need to run to be in Zone 2 (Zone 2 has a 60-70% Heart Rate)

  • Way of thinking: 188 x 60% = 112 BPM to 188 x 70% = 131 BPM Therefore, running in zone 2 requires a heart rate of 112-131 beats per minute.


Therefore, running to keep your heart rate in ๐™๐จ๐ง๐ž ๐Ÿ is a healthy run, good for the heart, helping to restore the body. It's a run that makes runners feel relaxed, strengthen the health of runners. Importantly, it helps to burn fat and helps to lose weight very well. So let's practice running zone 2 โ—ข


๐‘๐„๐…๐„๐‘๐„๐๐‚๐„๐’ 1. ๐™ซ๐™ง๐™ช๐™ฃ๐™ซ๐™ง๐™ž๐™™๐™š.๐™˜๐™ค๐™ข 2. ๐™—๐™ก๐™ค๐™˜๐™ ๐™™๐™ž๐™ฉ.๐™˜๐™ค๐™ข


๐‘๐„-๐„๐ƒ๐ˆ๐“๐„๐ƒ ๐๐˜ POWCO : ๐™๐™ƒ๐™€ ๐™ƒ๐™€๐˜ผ๐™‡๐™๐™ƒ๐™„๐™€๐™ ๐™‡๐™„๐™๐™€ ๐™Ž๐™Š๐™‡๐™๐™๐™„๐™Š๐™‰


POWCO Thailand "๐—ฃ๐—ข๐—ช๐—–๐—ข", ๐˜›๐˜ฉ๐˜ฆ ๐˜ช๐˜ฏ๐˜ฏ๐˜ฐ๐˜ท๐˜ข๐˜ต๐˜ช๐˜ท๐˜ฆ ๐˜ฏ๐˜ถ๐˜ต๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ถ๐˜ด ๐˜ซ๐˜ฆ๐˜ญ๐˜ญ๐˜บ ๐˜ง๐˜ฐ๐˜ณ ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ญ๐˜ฆ๐˜ค๐˜ต๐˜ณ๐˜ฐ๐˜ญ๐˜บ๐˜ต๐˜ฆ ๐˜ณ๐˜ฆ๐˜ฑ๐˜ญ๐˜ข๐˜ค๐˜ช๐˜ฏ๐˜จ, ๐˜ฎ๐˜ข๐˜ฅ๐˜ฆ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜บ๐˜ฐ๐˜ถ๐˜ฏ๐˜จ ๐˜ข๐˜ณ๐˜ฐ๐˜ฎ๐˜ข๐˜ต๐˜ช๐˜ค ๐˜ค๐˜ฐ๐˜ค๐˜ฐ๐˜ฏ๐˜ถ๐˜ต ๐˜ธ๐˜ข๐˜ต๐˜ฆ๐˜ณ ๐˜ฑ๐˜ญ๐˜ถ๐˜ด ๐˜ฌ๐˜ฐ๐˜ฏ๐˜ซ๐˜ข๐˜ค ๐˜จ๐˜ญ๐˜ถ๐˜ค๐˜ฐ๐˜ฎ๐˜ข๐˜ฏ๐˜ฏ๐˜ข๐˜ฏ "๐—ฃ๐—ข๐—ช๐—–๐—ข", ๐˜›๐˜ฉ๐˜ฆ ๐˜ฏ๐˜ข๐˜ต๐˜ถ๐˜ณ๐˜ข๐˜ญ ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ญ๐˜ฆ๐˜ค๐˜ต๐˜ณ๐˜ฐ๐˜ญ๐˜บ๐˜ต๐˜ฆ ๐˜ฅ๐˜ณ๐˜ช๐˜ฏ๐˜ฌ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฏ๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ข๐˜ญ ๐˜ข๐˜ต๐˜ฉ๐˜ญ๐˜ฆ๐˜ต๐˜ฆ๐˜ด ๐˜ข๐˜ญ๐˜ธ๐˜ข๐˜บ๐˜ด ๐˜ต๐˜ณ๐˜ถ๐˜ด๐˜ต

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