Good working capacity of the heart is of great importance in human life. It is measured with special devices (medical and sports).
In sports, the indicators determine the degree of load, as well as the general condition of the body. What causes an increase in heart rate, causes? Read on.
Increased heart rate while running - causes
There are many reasons for an increase in heart rate while running. In this condition, there is a risk of high tension in the heart muscle. This indicates too high a load on the heart, which can cause various ailments and health problems.
The main reasons are:
- Stress, nervous and emotional disorders (with them, the body's barrier protection decreases, pressure can change, and the heart rate also increases).
- Influence of body temperature and ambient temperature.
- The use of alcohol and drugs, tobacco negatively affects the heart (when running, breathing will be constantly disturbed, it is possible to use only small loads to avoid a stroke or loss of consciousness).
- It is recommended to choose the degree of stress for the body depending on the training of the athlete.
- Excessive weight makes it difficult to overcome long distances (it is recommended to combine short-distance running with classes in the gym).
What is the optimal running heart rate?
When running, there are certain pulse rates. The optimal indicators are considered from 115 to 125 beats per minute. They help to maintain balance and normalize the body. With such a heartbeat, excess fats go away, and the skin gains elasticity.
If the pulse is higher or lower than the standards, then you should look for reasons for this and bring the heart muscle to its normal position. A critical increase in running is a heart rate of 220 beats or more. A person can get sick, and in the worst cases, death.
Norm for women:
- before running 85 vibrations in 60 seconds;
- after running exercises within 115 - 137 fluctuations in 60 seconds;
- the critical number is 190.
Norms for men:
- before running 90 vibrations in 60 seconds;
- after running exercises in the range of 114 - 133 oscillations in 60 seconds;
- the critical number is 220.
Heart rate calculation
At the very beginning of the calculation, it is recommended to measure the heart rate manually or mechanically. You should have two fingers close at hand to feel your heartbeat, resting them lightly on your wrist. A heart rate monitor or medical blood pressure monitor can be used for mechanical tests.
Such indicators are very individual and can change for various reasons. Measurements are necessary, because a person can feel great even with a slight increase in blood pressure and heart rate.
The norm is measured depending on the type and intensity of running:
- jogging up to 40 minutes - from 130 to 150 beats per minute;
- running for medium and long distances up to 20 minutes - from 150 to 170 beats per minute;
- increase in speed while running up to 5-10 minutes - 170-190 beats per minute.
As can be seen from the standard, indicators change. It is very important to know exactly the individual pace to keep the body in good shape and calculate the workouts. Usually special formulas are used.
For women - 196 (critical mark) - x (age). Men - 220s. The final figure is the number of heart beats that should not exceed this mark.
Running at low heart rate
A low heart rate is considered to be between 120 and 140 beats per minute when running. These indicators have a beneficial effect on the work of the heart, since during training there is no shortness of breath, respiratory failure, colic in the side. This allows you to gradually strengthen the body and get used to the stress. Gradually, they can increase and the muscle contraction increases. This will require a calculation of the training regimen.
After working through the first tasks, it is recommended to add -7 minutes to the total duration of the run (approximately 1 time in 2-3 weeks). So the heart will be able to adapt and take the load without harm to the whole body.
The calculation of the program should include:
- number of runs per week;
- the number of minutes spent running.
It is recommended to run at a slow pace, constantly checking the pulse. It is best to do a short warm-up before class. This will prepare your muscles for your run. Also, during training, you should change the pace to brisk walking and vice versa.
How to lower your heart rate if it rises while running?
- It is recommended to reduce the speed by 3-4 kilometers per hour.
- It is best to exercise the movements with the hands down (this will reduce the heartbeat and stress on the heart).
- You should not run on hills (mountains, hills, steep hillocks), as the heart muscle begins to pump blood intensively.
- You should slow down and switch to walking, then vice versa.
It is not recommended to lower your heart rate too much. This action can disrupt the rhythm of breathing and harm the heart. If these methods do not help, then you can ask your doctor or running coach for advice.
Heart rate recovery rate after running
After running training, there is also a special norm. It is called recovery because the body returns to its normal and familiar state.
Heart rate and its recovery time significantly affect the use of certain loads. If the heart does not return to normal for a long time, it means that the run was too intense. Various ailments can appear here.
It is recommended to constantly monitor your heart rate. Within 10-15 minutes, it should return to its original state. Otherwise, it is recommended to stop training and not strain your heart.
There are limits:
- recovery by 20% after 60 seconds;
- recovery by 30% after 180 seconds;
- recovery by 80% after 600 seconds.
In connection with the recommendations of specialists, it is clear how to periodically measure the heart rate. When playing sports, these are mandatory activities. We recommend using a wrist-worn heart rate monitor. So the athlete will be able to exercise the bar direct control of breathing and the correct application of the technique.
