In fact, running itself will not hurt the heart, will not damage people’s body, and will not threaten people’s lives
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Individual differences can also occur due to age, gender or other physiological factors
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During daily running, people will record their heart rate
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However, the deviation of this algorithm is relatively large
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Li, Mr
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Li, “regular high-intensity exercise will make the heart bigger and more prone to heart disease.” How can running with high safety factor often lead to sudden death? Running is a healthy sport
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Several heart rate nouns you need to know Heart rate is the number of times the heart beats per minute
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But what do you know about heart rate? Do you know your resting heart rate, maximum heart rate and exercise heart rate? Do you know how to use your heart rate correctly to choose different intensity running training? Today, dongniu took everyone to re recognize the importance of heart rate
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When sleeping, the heart rate may be lower (40 ~ 50 beats / min), which is normal
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The maximum heart rate will decrease with people’s age
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Increasing the amount of exercise should be carried out step by step, rather than suddenly increasing the amount of exercise
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However, long-lived people generally do not have a fast heartbeat
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According to this logic, the slower the heart rate, the better? Many people who often exercise, especially long-distance runners, have a slow heartbeat
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However, before exercise, we need to judge whether our physical quality is suitable for exercise and what intensity of exercise is suitable
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Prevention is the top priority
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Scientifically speaking, the slower the heart rate, the healthier it is
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We encourage more people to exercise
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Fast heartbeat and metabolism consume more energy
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As a professional runner, you need to know these heart rate terms: Resting heart rate The heart rate we often say generally refers to the resting heart rate, also known as the resting heart rate
Li, Mr
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The famous fidipitz, that is, the memorial of modern marathon, ran all over the country and died in order to bring back the news of the victory of the war motherland
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The heart rate of athletes is slower than that of ordinary people, about 50 beats / minute
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Because once sudden death from running occurs, the rescue success rate is only 3%
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People’s normal heartbeat is 60-100 times / min, and the heartbeat of healthy people who exercise for a long time may be more than 50 times per minute
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Li, Mr
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This heart rate must be a resting heart rate within a certain range
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The resting heart rate of some bodybuilders or athletes can be as low as 40 beats / min
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Running “leads to” sudden death
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Keeping the best exercise heart rate is very important for exercise effect and exercise safety
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In other words, it is the maximum number of heartbeats per minute
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Paying attention to heart rate is the most powerful countermeasure to prevent sudden death from running! In case of any discomfort during exercise, please slow down your exercise or stop completely
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Being responsible for running is also responsible for your health
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However, if the heart rate of ordinary people is slow to a certain extent and the blood supply to organs is insufficient, people will have symptoms such as dizziness and fatigue
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Normal people live a lifetime, the heart beats 2.5-3 billion times, so the slower the heart beats, the longer the life
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Li, Mr
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In contemporary society, the sudden death of young people running is heard one after another
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First of all, rapid heartbeat must have an impact on health
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Li, Mr
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Here is a relatively complex formula for calculating its range: Lower limit: [(maximum heart rate – resting heart rate) × 60% + resting heart rate] upper limit: [(maximum heart rate – resting heart rate) × 80% + resting heart rate] When you exercise in the target heart rate range, you can get the maximum benefit of cardiovascular activity and ensure your life safety
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Exercise heart rate Exercise heart rate is the heart rate state maintained by the human body during exercise
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The maximum heart rate is an important reference for determining the maximum working capacity and maximum oxygen consumption
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Usually, in a quiet state, the normal heart rate of adults is 60-100 beats / min, and the ideal heart rate is 55-70 beats / min
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Another more accurate formula is: maximum heart rate = 205.8-0.685 × Age
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Sudden death from running seems not far away from each of us
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Is it true that the slower the resting heart rate, the better? There is a saying: the 80000 year old turtle, the slower the heart rate, the longer the life
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Heart rate is an important data of human vital signs
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Generally, it can be reached when sprinting to fatigue with full exercise
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Li, Mr
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Is running really bad for the heart? The earliest sudden death of running can be traced back to ancient Greece
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Knowing our exercise heart rate in time can enable us to better grasp our physical condition during exercise and adjust it in time, which plays a positive role in avoiding serious sports injury
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Most cardiologists believe that the range of 50 ~ 90 beats / minute is more appropriate
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Li, Mr
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Therefore, on the issue of heartbeat, too fast or too slow is not a good thing.
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Generally, the lower the resting heart rate, the stronger the cardiac function and the better the cardiovascular adaptability
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If you exercise step by step, your heart will gradually strengthen
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On the contrary, it is conducive to the health of the heart
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In general, 60-85% of the maximum heart rate is a suitable and effective exercise heart rate range
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Li, Mr
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Heart contraction consumes energy
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How can we make a scientific and reasonable judgment? When you are exercising everyday, pay attention to your heart rate
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Target heart rate The target heart rate is also called the bull’s-eye rate
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Every time they see the news of sudden death from running, they will say these alarmist words to runners: “don’t run! The news says someone died suddenly again! Mr
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Is running really bad for the heart? Before understanding the heart rate, let’s solve the problem at the beginning of this article
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In this way, there seems to be some truth in this statement
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Maximum heart rate The maximum heart rate is also called the limit heart rate
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However, at present, this conclusion is only based on epidemiological investigation and animal experiments, and can not really Group real people for control experiments, so it has limitations
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When the heart rate exceeds 100 beats / min, it is called tachycardia; When the resting heart rate is lower than 60 beats / min, it is called bradycardia
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Whether aerobic exercise or anaerobic exercise, we need an appropriate heart rate to achieve better exercise effect
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Many tragedies happen more because of rashness, irresponsibility for running and irresponsibility for life
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Even the most mature cardiopulmonary resuscitation is the worst choice in the face of sudden death from running
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There is a general calculation method: maximum heart rate = 220 – age
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This heart rate is the number of beats per minute of a normal person in a quiet state
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Li, Mr
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In high-level (endurance) athletes, a resting heart rate of 33 ~ – 50 beats / min is also common
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It refers to the highest level of heart rate when oxygen consumption and heart rate can not continue to increase in the maximum exercise load intensity
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It is the most cost-effective exercise state
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Because if it continues, it will do harm to your health and even lead to sudden death! Safe exercise is healthy exercise
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However, if the heart rate is too slow, only thirty or forty times per minute, it belongs to bradycardia in arrhythmia, which can lead to fatal diseases as well as tachycardia
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If the heart rate is too high, it will be harmful to health, resulting in nausea, dizziness, chest tightness, etc; Although low heart rate is not harmful to the body, it will affect the effect of exercise
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For sudden death from running, focus on prevention
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Good afternoon, dongniu comes to remind you to exercise again ~ for people who don’t know about running, they always have some different voices
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It is an effective and safe exercise heart rate when improving the function of cardiovascular circulatory system through aerobic exercise
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