If you want to reduce your heart rate (improve your aerobic ability), you need a long-term aerobic training and try to exercise within the aerobic heart rate range
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One is that people with strong aerobic ability can often run faster at a relatively low heart rate; People with insufficient aerobic capacity tend to have high heart rate, more fatigue, many physical injuries, high body fat / chronic inflammation and so on
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We often say aerobic jogging, the aerobic proportion is often 90% or even higher
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Because the time when the body is active during exercise is much shorter than that during running, the heart rate will not be at a stable level, and no one can squat / lift weights for a long time
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Sounds great! One thing to correct here is that many people refer to aerobic and anaerobic
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More directly, it is the body’s demand for oxygen
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For example, if you run 400 / 800 meters with all your strength, your heart rate must be higher than running 10K / marathon
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If the goal is to reduce the heart rate at the moment of running, the most direct way is to reduce the speed
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When we need more oxygen, the heart will beat harder, and the beating frequency is the heart rate – so the heart rate reflects the state of the heart and the function of the brain and nervous system in the parasympathetic nervous system
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More directly, it is the body’s demand for oxygen
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The exercise intensity per unit time is completely different
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You can run at the same heart rate and swim at the same heart rate
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As long as you are exercising, the body’s aerobic (fat energy supply) and anaerobic (sugar energy supply) are carried out at the same time, which is only a matter of proportion
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But on the other hand, having a stronger aerobic capacity is good for both sports performance and the body
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For runners who aim to complete the marathon, we also recommend that the proportion of aerobic running in daily training should reach 60% or higher
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In the long run, compared with our heart rate level, you will find that it took 60 minutes to run ten kilometers, and the average heart rate is 140
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The closer you get to the maximum aerobic heart rate, the more aerobic stimulation / results you can get from your training
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Therefore, to some extent, improving aerobic capacity / reducing heart rate is also a long-term and tested process
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It can’t be said that the person with low heart rate runs better and faster
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On the contrary, on the surface, our goal is to achieve the result that the running center rate is not so “high”, but when we improve our aerobic capacity, our heart rate drops, our sense of fatigue decreases, there are fewer injuries and chronic inflammation, and even achieve the goal of weight loss and fat reduction..
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Heart rate varies from person to person, which is related to congenital, age, exercise habits, etc
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Training to improve the aerobic foundation will be a very long process
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In addition, running in this interval can also maximize the aerobic endurance of the human body, that is, the more aerobic running, the more obvious your endurance level will be improved
In fact, this is not appropriate
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For example, if you feel bored running, you can ride or swim at the same heart rate
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Lowering the heart rate is not an overnight thing
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Most people run, referring to aerobic jogging, with a heart rate between 60-70% of the maximum heart rate
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You can run faster at the same heart rate and lower heart rate at the same pace (compared with before) – you will still gain a lot of sense of achievement
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You think that the heart rate remains at the maximum aerobic heart rate, and the effect is the same
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But most people actually expect to lower their heart rate in the hope that they can maintain their speed and keep their heart rate at a lower level; Or enhance our cardiorespiratory ability after long-term aerobic exercise, which requires us to improve our aerobic ability
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To lower your heart rate, let’s talk about a few more tips: the law of maximum aerobic heart rate applies to all sports, but please don’t “cross-border”
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Just like the good body in the gym, it is polished over the years
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When the intensity of running decreases, the heart rate will naturally decrease
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Many people often miss the refreshing experience when running at high heart rate, so they “can’t stand loneliness” in the middle of the way, speed up the pace and leave the aerobic fat burning heart rate range
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I’m afraid your muscles will be very tired; Squatting, weight lifting and other sports, your heart rate may just reach the maximum aerobic heart rate, but it is still anaerobic
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This achieves the goal of running low heart rate we want
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However, don’t forget that beyond the metabolic level, their technical movements are very different
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Many runners often have such a situation: they don’t consciously run “fast”, but in fact, the body has told one thing through the heart rate: you are already exercising at a high load
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When your heart rate is fast, it means that your exercise intensity is high and your body needs more oxygen – an old question: how can you lower your heart rate when your heart rate is too fast? Runners often ask: why is my heart rate so high when running? How can I lower my heart rate while running? Our heart beats all the time, providing sufficient blood to organs and tissues to supply oxygen and other nutrients and take away the end products of metabolism
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Therefore, if the goal is fat burning and aerobic, it needs to be adjusted in time
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During long-term uniform running, the body provides energy by burning fat, so it is also called the most effective running weight loss range by many people
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They think that running is aerobic and weightlifting and iron lifting are anaerobic
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This heart rate range is also known as the “fat burning area”
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Therefore, we essentially need to increase the proportion of real aerobic exercise, and when this exercise continues in the interval closest to the maximum aerobic heart rate, the aerobic ability will be continuously improved“ The habit of “exercising within your maximum aerobic heart rate” will help you build an aerobic foundation for optimal results
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Two people of the same age may have a significant difference in heart rate
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Don’t care too much
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Generally, the change of heart rate (decrease) will not be seen for at least 12-16 weeks
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What experience do you have about lowering heart rate? Let’s talk in the comments section~ beatyesterday More wonderful, pick by you! Follow Garmin’s official video number to help your Pb! Popular Sheng Huizhong Click
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Heart rate reflects the state of the heart and is the embodiment of the functions of the brain and nervous system in the parasympathetic nervous system
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Aerobic ability is reflected in many aspects
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Now, when you run ten kilometers on the same road and still use the same 6 distribution speed, the average heart rate has been reduced to 130 (for example, regardless of the external influence such as temperature)
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