Only by adjusting the training intensity according to the change of heart rate during exercise can we achieve a real sense of healthy and scientific running.
The heart pumps blood to promote the blood flow of the whole body every time it beats.
Good afternoon, dongniu came to remind you to exercise again ~ this summer, a man in his 30s suddenly fell unconscious while running, and his breathing and heartbeat stopped suddenly.
Runners should combine the above calculation methods, match the most suitable and healthiest heart rate range, and match the appropriate step frequency and breathing.
Heart rate is an important index to measure exercise intensity.
And running at different heart rates has different effects.
If you are now 30 years old, the maximum heart rate during exercise is 190 beats / min.
From the heart rate, we can see whether you exercise too much and whether your body is tired.
See here, are you thinking my running heart rate is normal? What’s my heart rate? In what range is the heart rate normal? What about high heart rate? take it easy! Dong Niu will answer it for you right away.
If the exercise intensity of high heart rate is maintained for a long time, there is a risk of collapse.
In addition to the reasons such as excessive exercise, his own disease and weather reported in the news at that time, dongniu saw a very important factor – heart rate.
Try to exercise within the aerobic heart rate range, that is, 70% ~ 80% of the maximum heart rate, generally between 130 ~ 150.
The doctor judged that the cause of his sudden death was probably sudden acute myocardial infarction or sudden malignant arrhythmia.
What you really should pay attention to is heart rate.
70% of 190 beats / min, that is, 130 beats / min, is the best heart rate during exercise.
At present, with the relaxation of the epidemic situation, marathon events have been launched one after another, but you should know that runners fall down every year, and timely rescue can not avoid death, so please treat your heart rate carefully, because it is the symbol of your life! The runner’s heart rate test has said so much that many runners still don’t know how much their heart rate is and whether their calculation method is correct, Most runners often use the formula to calculate: (220 – age – resting heart rate)* (65% ~ 85%) + resting heart rate.
Understand the heart rate is a runner.
Therefore, it is wrong for most runners to pay too much attention to pace and distance during running.
After all, stronger aerobic ability will be beneficial to all aspects of your body.
To reduce the heart rate during running, you need a long-term aerobic training.
Understand heart rate: heart rate is the beating frequency of the heart! Heart rate is the number of beats of the human heart per minute.
When you start to pay attention to your heart rate, you have begun to improve your running God.
If you maintain a high heart rate for a long time, the risk will be great, which will indirectly cause a series of very serious consequences, such as myocarditis, myocardial infarction and cerebral infarction.
Therefore, the high heart rate state such as the title heart rate reaching 190 is abnormal for most runners.
It is suggested that new runners can control their heart rate at 140 beats / min and slowly speed up under this heart rate standard.
Of course, combined with everyone’s special physical condition, exercise ability, etc., the results measured by formula must not be absolute For accurate, if you want to complete a more professional heart rate test, you need to calculate it through some field test methods, such as some precision measuring instruments: heart rate meters and a series of electronic wearing devices, and watch your maximum heart rate results by matching tests with different distances and intensities.
Therefore, in most cases, for healthy people with good physique, it is recommended that the aerobic heart rate can be controlled at 120-180 beats / min, and gradually transition from walking to running to achieve better exercise effect.
Reducing heart rate is not a cold day.
In fact, heart rate above 190 is relatively dangerous.
News scene why do some people go straight 190 in the first two minutes of running? Is it easier to die suddenly? For most people, everyone’s heart rate has individual differences.
When your heart rate is fast, it means that your exercise intensity is high and your body needs more oxygen, which means that your body has not adapted to the current exercise intensity or this exercise is not suitable for you.
Improving aerobic basic training will be a very long process.
Why is the running heart rate so high? How do I get down? In fact, it is normal to have a high heart rate during exercise.
Combined with resting heart rate, it is a more scientific algorithm, which is generally suitable for most runners.
If you can run in the most suitable heart rate range, your exercise will be twice as effective as half the effort.
When we need more oxygen, the heart will beat harder, and the beating frequency is the heart rate – the heart rate is the most direct feedback of the current state of the human body.
Why can’t you breathe after a few steps? Why can’t you lose weight after running for half a year? Why does the heart rate rise when running? The root of these problems is the word “heart rate”.
Heart rate range, so how to determine what level your heart rate is when you get your heart rate results? Dongniu sorted out the runner’s heart rate range for you: warm-up and relaxation area: it should be 65% ~ 78% of the maximum heart rate, marathon running area: it should be 78% ~ 88% of the maximum heart rate, lactic acid accumulation area: it should be 89% ~ 92% of the maximum heart rate, body limit area: it should be 97% ~ 100% of the maximum heart rate, but if you stay in this range frequently for a long time, your body will be difficult to adapt to pressure and touch the dangerous red line.
It may be slow at first, but with the improvement of heart work ability, the same heart rate will be faster and faster.
Generally, heart rate reduction will not be seen for at least 12-16 weeks..
When 120 emergency personnel arrived, his brain and heart had been irreversibly damaged.
Running heart rate is closely related to age, gender, time period, exercise intensity, lactic acid accumulation and body fatigue.