In the modern world, there are many possibilities for everyone to measure their normal running heart rate. This is very important, because it is he who is an indicator of how exactly this training will affect your well-being and body.
People who run to gain a beautiful relief and burn excess fat have their own heart rate, but professional athletes train on the edge. In addition to efficiency, this is also very important for human health, because overdoing it, health complications can begin.
How to determine your heart rate while running?
For each person, the heart rate is different. It depends on many factors, from age to general fitness. The greatest influence on the state of the heart is created by the intensity of jogging. If you run faster, your numbers will go up. Each age has its own maximum, it is calculated using the formula 220 - age = maximum possible heart rate.
You can also measure the amount using a heart rate monitor while sleeping, or independently count the number of beats per minute, while in a relaxed position. Professional athletes carry out special diagnostics in the laboratory.
Anything above this value is no longer good and can lead to irreversible consequences. In addition, even running on the brink of opportunities for a physically untrained person can lead to hospitalization.
Normal heart rate when running
The pulse rate in men and women differs, but in addition to gender, there are many extraneous factors that can radically change the final value.
For men
The norm for men is determined by average statistical data; for more detailed information, it is better to pass the test yourself. There are several categories of load, and they all differ in heart rate value, efficiency and training result.
For a 30 year old male with a normal physical condition:
- Warm up - 95 - 115 beats per minute.
- Race walking - 115 - 134 strokes.
- Jogging - 134 - 153 beats / min.
- Fast run - 153 - 172 beats per minute.
- Sprint - 172 - 190 hits.
Anything above this indicator is considered excessive and can negatively affect the state of the body.
For women
In contrast to men, the indicators of women in different load groups differ in their indicators.
A typical average woman in her 30s with normal physical activity has a pulse:
- Warm-up - 97 - 117 beats per minute.
- Race walking - 117 - 136 strokes.
- Jogging - 136 - 156 beats / min.
- Fast run - 156 - 175 beats per minute.
- Sprint - 175 - 193 hits.
Just as in the case of men, working in a rhythm on the verge or higher can lead to general well-being and state of the body.
What factors affect your heart rate while running?
During running, many factors affect the heart rate, however, 7 of them determine the main ones that affect the most:
- Age. The higher the age, the lower the limit that a person can overcome. If a sports youth of 20 years old with increased loads with a heart rate of 195 will feel normal, then for a 50-year-old it will be critical.
- Human weight. The higher the weight of the person, the faster the number of beats per minute is gained. Usually, if the degree of fullness is significant, the critical number of beats per minute can be gained even when jogging for a long time. Accordingly, the lighter a person is, the more intensity he can work.
- Physical training. An athlete with a quiet movement can have a heart rate of 40 and feel great. This is due to the fact that his body is accustomed to stress and, in their absence, works at a calm pace. At the same time, in an ordinary unprepared person, the pulse fluctuates between 60-70 beats.
- Floor. As it was revealed, the work of the heart of women and men of the same training and age is different. Often, a woman's pulse is higher by several points.
- Bad habits. All bad habits negatively affect the heart, causing it to beat faster, from which there is an increase in the work of the heart.
- Emotional condition. Stress and joy also affect the state of the body, and in the case of testing any emotion, it is difficult to predict an increase or decrease, the heart reacts differently in all people.
- Ambient temperature. A lot also depends on the weather conditions, in cold weather the pulse will be below normal, and for example, being in the sauna will be comparable to a quick jog or sprint.
What pulse should you run on?
You can run at any heart rate level, it all depends on the purpose of the exercise, general physical fitness and other criteria.
There are 5 types of human condition, each of them is responsible for a certain result of training at this pace:
- Calmness - normal or slightly accelerated walking. Usually it is about 50-60% of the maximum heart rate. The more you move at this value, the more weight will be lost, but progress will be subtle.
- Easily - race walking, in which the indicator reaches 60-70%. It affects weight loss and burning of subcutaneous fat, the effectiveness of such loads is suitable for the elderly or untrained people.
- Moderately - jogging, the heart rate is between 70 and 80% of the maximum number. These activities are the golden mean for those who are in good physical shape. It has a positive effect on weight loss, fat burning and improved speed and endurance.
- Complicated - running of greater intensity in the value of 80-90%. Suitable for trained athletes who want to tighten their bodies as efficiently as possible, burn fat and at the same time improve their speed.
- Maximum load - sprint, maximum loads from 90 to 100%. It is recommended to work in this spectrum only for professional athletes with good training. These training sessions are designed to maximize your running performance and preparation for an athletics competition.
Running at low heart rate
Running at a low heart rate is about 113-153 beats per minute for the average person. Such loads are suitable for people who want to get in shape or maintain the state of the body at a high level.
Also recommended for those who are overweight, such activities burn subcutaneous fat well. The bottom line of these indicators is well suited for active elderly people, strengthens the heart and has a positive effect on the state of the body.
Heart rate recovery rate after running
For almost any person without bad habits and excess weight, the recovery rate is 60 - 120 seconds.
Many athletes recommend lowering the intensity of exercise as soon as severe shortness of breath occurs. If there is a lack of air or painful sensations, you should stop exercising until recovery.
It should also be noted that it is impossible to immediately throw the load, since this can only lead to a deterioration in the condition due to a sharp drop. It is better to gradually slow down in a few minutes.
Monitoring the state of the pulse while running is a prerequisite for those who want to achieve certain results from exercise. Before training at different levels of intensity, you should determine the maximum value and not exceed it.
This can be done using special watches and bracelets; in the 21st century, such methods are available to almost everyone. Maintaining the correct rhythm of the heart and the load on the body, you can achieve the desired results in a short time without negative impact on health.
