In our body which is the limit for the exercise dose is our own pulse in 1 minute or called MHR (Maximum Heart Rate). How to calculate MHR (maximum heart rate) is to use MHR = 220-Age, the unit is p / m (heart rate per minute). After knowing the MHR, we will know the maximum limit of our heart rate in 1 minute when doing exercise or exercise. In training or sports, the limit used is the percentage intensity of MHR or commonly called the training zone.
The choice of exercise intensity depends on the components of physical fitness that want to be improved, such as wanting to increase endurance using the steady state concept, the intensity is 60% -70% of our MHR. If for example: Age of 20 years, then the MHR is = 220-20 = 200 p / m. This means that the exercise carried out should not exceed the MHR limit, so that it can have a positive effect on the body. Because exercise like a double-edged knife, can be beneficial to our body and can also kill us.
Sport can be beneficial if we as sportspeople understand the ways and rules of the exercise itself and the determination of the training dose that is related to intensity and MHR, exercise can kill us if we do not know the rules of exercise that are good and correct according to our body abilities and age.