๐ ๐๐๐ ๐๐๐๐๐๐๐ ๐๐๐๐ ๐๐ ๐๐๐ ๐๐ ๐๐๐๐ ๐

โค Running Zone 2 (๐๐จ๐ง๐ ๐) means running for your heart rate (๐๐๐๐ซ๐ญ ๐๐๐ญ๐ ๐๐จ๐ง๐) at ๐๐-๐๐% of your maximum heart rate (๐๐๐ฑ ๐๐๐๐ซ๐ญ ๐๐๐ญ๐), 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 Get to know ๐๐๐๐ซ๐ญ ๐๐๐ญ๐ ๐๐จ๐ง๐
- ๐๐๐๐ซ๐ญ ๐๐๐ญ๐ ๐๐จ๐ง๐ 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 ๐๐๐๐ญ ๐๐๐ซ ๐๐ข๐ง๐ฎ๐ญ๐ (BPM). - ๐๐๐๐ซ๐ญ ๐๐๐ญ๐ ๐๐จ๐ง๐ will be calculated with the value of ๐๐๐ฑ ๐๐๐๐ซ๐ญ ๐๐๐ญ๐ (MHR) or the maximum heart rate value to compare as a percentage and then compare it with the dividing table ๐๐๐๐ซ๐ญ ๐๐๐ญ๐ ๐๐จ๐ง๐ 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 Method for calculating ๐๐๐ฑ ๐๐๐๐ซ๐ญ ๐๐๐ญ๐ (MHR)
The value of each person's ๐๐๐ฑ ๐๐๐๐ซ๐ญ ๐๐๐ญ๐ 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 How to calculate ๐๐จ๐ง๐ ๐ ๐๐๐๐ซ๐ญ ๐๐๐ญ๐
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 ๐๐จ๐ง๐ ๐ 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 โข
๐๐๐ ๐๐๐๐๐๐๐ 1. ๐ซ๐ง๐ช๐ฃ๐ซ๐ง๐๐๐.๐๐ค๐ข 2. ๐๐ก๐ค๐๐ ๐๐๐ฉ.๐๐ค๐ข
๐๐-๐๐๐๐๐๐ ๐๐ POWCO : ๐๐๐ ๐๐๐ผ๐๐๐๐๐๐ ๐๐๐๐ ๐๐๐๐๐๐๐๐
POWCO Thailand "๐ฃ๐ข๐ช๐๐ข", ๐๐ฉ๐ฆ ๐ช๐ฏ๐ฏ๐ฐ๐ท๐ข๐ต๐ช๐ท๐ฆ ๐ฏ๐ถ๐ต๐ณ๐ช๐ต๐ช๐ฐ๐ถ๐ด ๐ซ๐ฆ๐ญ๐ญ๐บ ๐ง๐ฐ๐ณ ๐ฆ๐ฏ๐ฆ๐ณ๐จ๐บ ๐ข๐ฏ๐ฅ ๐ฆ๐ญ๐ฆ๐ค๐ต๐ณ๐ฐ๐ญ๐บ๐ต๐ฆ ๐ณ๐ฆ๐ฑ๐ญ๐ข๐ค๐ช๐ฏ๐จ, ๐ฎ๐ข๐ฅ๐ฆ ๐ธ๐ช๐ต๐ฉ ๐บ๐ฐ๐ถ๐ฏ๐จ ๐ข๐ณ๐ฐ๐ฎ๐ข๐ต๐ช๐ค ๐ค๐ฐ๐ค๐ฐ๐ฏ๐ถ๐ต ๐ธ๐ข๐ต๐ฆ๐ณ ๐ฑ๐ญ๐ถ๐ด ๐ฌ๐ฐ๐ฏ๐ซ๐ข๐ค ๐จ๐ญ๐ถ๐ค๐ฐ๐ฎ๐ข๐ฏ๐ฏ๐ข๐ฏ "๐ฃ๐ข๐ช๐๐ข", ๐๐ฉ๐ฆ ๐ฏ๐ข๐ต๐ถ๐ณ๐ข๐ญ ๐ฆ๐ฏ๐ฆ๐ณ๐จ๐บ ๐ข๐ฏ๐ฅ ๐ฆ๐ญ๐ฆ๐ค๐ต๐ณ๐ฐ๐ญ๐บ๐ต๐ฆ ๐ฅ๐ณ๐ช๐ฏ๐ฌ ๐ต๐ฉ๐ข๐ต ๐ต๐ฉ๐ฆ ๐ฏ๐ข๐ต๐ช๐ฐ๐ฏ๐ข๐ญ ๐ข๐ต๐ฉ๐ญ๐ฆ๐ต๐ฆ๐ด ๐ข๐ญ๐ธ๐ข๐บ๐ด ๐ต๐ณ๐ถ๐ด๐ต