Due to poor cardiopulmonary function, the heart rate naturally rises faster.
Then during exercise, the heart rate will be reflected.
The best way is to reduce your speed, don’t worry about your heart rate for the time being, and keep running as long as you feel comfortable.
When there are some mechanical problems in the human heart, it will lead to abnormal heart rate control, resulting in tachycardia.
(5) Extreme sports: 90% – 100% MHR has a great burden on the heart, the body feels unable to support, and the breathing and muscles feel very tired.
In medicine, the maximum heart rate MHR of 50% to 100% is usually divided into five intervals, and the exercise intensity gradually increases from low to high, and the energy supply mode also changes.
It’s just that when you go to long-term high-intensity training when your physical fitness is poor, the probability of injury will be higher.
In short, in addition to physical reasons, if you want to reduce the excessive heart rate during running healthily and safely, you should be ready to exercise step by step, regularly and gradually strengthen the exercise intensity, cooperate with the real-time monitoring of measurement tools, and the heart rate change will be gradually stable and maintained within a normal range over a long period of time.
(1) Exercise warm-up: 50-60% MHR mild exercise, with little energy consumption, very relaxed state, almost no fatigue, and normal breathing rhythm.
The essence of sports is to improve your physical fitness under the condition of health and safety.
Effectively exercise aerobic capacity and improve fat utilization.
For example, if you play badminton with light exercise, your heart rate can immediately reach 178, indicating that your cardiopulmonary function is not particularly good.
There are many similar calculation formulas, and there is no absolute right or wrong.
Reasonable heart rate range during aerobic exercise = (maximum heart rate quiet heart rate) × 0.6 + quiet heart rate ~ ~ (maximum heart rate quiet heart rate) × 0.8 + quiet heart rate.
(2) Fat burning: 60% – 70% MHR, comfortable and relaxed, low cardiovascular load, slightly deep breathing.
These are normal phenomena.
What are the hazards of long-term running with excessive heart rate? If you find that your heart rate is too fast after long-term exercise through running, you’d better have a physical examination to confirm whether your body has potential hidden diseases.
Or in poor physical quality and lack of exercise at ordinary times, suddenly go for a run.
It is suitable for experienced runners to exercise absolute speed ability.
If you don’t exercise for a long time, your cardiopulmonary function is low.
For people who are overweight and have poor cardiovascular health, they can take more gentle exercise instead of running, such as cycling, treadmill, swimming, etc.
It is used for dynamic warm-up before running and relaxation after running.
(4) Anaerobic exercise: 80% – 90% MHR fast stride, slightly uncomfortable, muscle fatigue and shortness of breath.
Mild aerobic range, the body is mainly fat metabolism.
With the strong heart exercise and the initial establishment of aerobic system, the running heart rate will naturally decrease.
Please enjoy the process of sports…
For example, when the physical strength is not supported, the movement posture will not be standard, which may lead to muscle injury or joint injury.
Even if you jog at a pace other than 6 minutes, your heart rate often reaches more than 170, and you won’t feel tired for long.
The exercise heart rate is controlled within 70% MHR, which can easily maintain enough exercise time without too much burden on the heart.
High intensity, used to train the body and improve lactic acid tolerance, and can provide anaerobic metabolism.
It may not be comparable to a veteran runner for many years, but at least it won’t soar to 180 in a little run.
For example, if you are 20 years old, your maximum heart rate is 200 beats / min.
If the heart rate is easy to be too fast during running or exercise, it may be mainly caused by the following reasons: (1) may suffer from heart disease.
Otherwise, if you run for a long time and your heart rate is too fast, you may cause syncope and other serious consequences at any time.
If only because of poor physical quality, sports itself will not bring much harm.
Suitable for relaxing jogging, elliptical machine, fitness running and other easy exercise projects.
After a period of time, pay attention to controlling the speed, and the heart rate will slowly decrease.
(2) The body constitution is relatively weak.
It is recommended that users go to the hospital for relevant examinations to eliminate potential cardiovascular system risks, so as to really know well during training.
You can use the corresponding formula, and then determine the reasonable heart rate range when you exercise in combination with your heart rate range during normal exercise.
Maximum human heart rate MHR = 220 – age.
(3) Aerobic exercise: 70% – 80% MHR rhythmic stride, steady and controlled rapid breathing.
If you just start running, your cardiopulmonary function and aerobic capacity are relatively weak.
In fact, it is necessary to use some measurement tools during exercise, such as heart rate band, sports watch, sports bracelet and sports heart rate headset, to monitor your heart rate changes at any time.
For example, 30 minutes to an hour, run 3 or 4 times a week for three or four months.
The maximum heart rate is the value that can be reached in the extreme exercise state.
Usually, increase the exercise frequency and increase the exercise intensity in a gradient.
In order to improve the aerobic endurance level of the cardiovascular system, the heart rate must be kept in a normal range during exercise, that is, the target heart rate.
In fact, for exercise, it is necessary to formulate a regular and gradual exercise plan to gradually improve the change of heart rate.
Before answering this question, I think I should first define the concept and the approximate data range of tachycardia.
If your heart rate is too fast during running, what should you pay attention to? If you are not a professional athlete or trainer, you need to pursue ranking or good results.
Generally speaking, the heart rate is set in the range of 60 ~ 80% of the maximum heart rate.
So the significance of exercise itself is to improve physical fitness and adjust mental state.
Moderate intensity, suitable for runners for fitness and weight loss.