You need to maintain excellent physical shape at any age. The health of the whole organism as a whole depends on how strengthened the muscles and blood vessels are. The heart, which is one of the most important and strong enough muscles, is not always given due attention to sports fans, for example, running.
Yes, in this sport, the muscles of the press and legs are trained, but the heart also receives a significant load. Jogging can harm a novice athlete or, conversely, be beneficial. It all depends on how correctly the running tactics are chosen and how accurately the basic rules are followed when running. This will be discussed in more detail below.
What is the low heart rate when running?
If we talk about the pulse, then it is worth noting that during active actions, in this case, when running in different people with the same load, the pulse may increase or decrease.
The average heart rate during a run of an untrained person is 170-180 beats per minute. The low pulse of a trained person when running is 120-140 beats per minute.
Why is it important to run at a low heart rate?
At a low heart rate, the body works more "slender", does not interfere with breathing, shortness of breath, colic in the sides does not torment. Running at a low heart rate allows you to train the heart gradually, without straining it in the first days, weeks of running sessions.
Day by day, this main muscle of the body becomes more pumped, strong. What does a person get if he starts "ardent", illiterate training?
He gets various problems:
- Rapid shortness of breath;
- Overwork, fatigue, and the consequence is unwillingness to continue training;
- Wear out the heart. It receives various micro-breaks. Of course, over time, they tighten, but subsequently the microscars that appear on the organ do not allow it to be as elastic as it could be.
Microtrauma results from the fact that the heart has to pass large volumes of blood through itself during running activity. An untrained heart, naturally, cannot be ready for this.
Heart work when running
Running makes the heart beat faster, but, as noted above, this process is important to control. It is worth giving an answer to the question: what happens to the cardiovascular system during a run? Under the influence of constant loads, it begins to stretch, that is, it becomes larger in volume. The body receives its dose of health and energy.
Here's what it is:
- The vessels become more elastic. They are also cleared of fatty plaques. All this makes it easier for the vascular system to perceive any physical activity.
- The vessels hold a larger volume of blood, which means they supply the entire body with oxygen-rich blood properly.
- Even when a person is not exercising, he has a break, all the same, his cardiovascular system remains “active”. It is expanded and supplied with blood. The heart pumps blood faster, brings it to other organs faster.
Aerobic and anaerobic running
These two types of running are different. The difference lies in the roots of the words, which makes it possible to interpret them in different ways. The first type - aerobic running - implies a run without oxygen starvation of the body. With aerobic running, the whole body is evenly saturated with oxygen at especially strong loads and rates.
In addition, the human body becomes:
- more hardy;
- more oxygenated at the cellular level.
Thus, it is worth summing up that aerobic running is considered to be healthful, beneficial for the whole body.
Anaerobic runs are at their peak.
Anaerobic running should go after aerobic, but at the same time performing the function of transition from one level of running to another. Anaerobic training involves reducing the inhalation of air from the outside and the active use of the reserve air of the internal organs of a person. What does anaerobic training do?
They give the following:
- allow you to find out how hardy a person is, this is a kind of check of physical condition;
- let the person know if he can move to the next level of training.
How to learn to run at a low heart rate
To run at a low heart rate, you need to properly build a training program. And at the very beginning of the training path, you should buy a heart rate monitor, and make a very good habit: carefully monitor your heart rate while jogging.
The main points to consider when drawing up a training program:
- The frequency of running sessions should not exceed 3 times a week, at least at first.
- The duration of one workout should be set depending on your physical fitness. Beginners and even those who are engaged in, for example, fitness should limit themselves to 15-20 minutes.
When the first week of training has passed, you can add a maximum of 5 minutes to your training. During the first and also subsequent weeks, you must carefully monitor the pulse. Its frequency must be unwavering.
If during exercise your heart starts to speed up and work faster, it is better to immediately change running to brisk walking. Initially, for those who find it difficult to start with jogging, it is recommended to go in for walking, you can sports or Scandinavian
It is advisable to nurture about 5 km per day, as this will be sufficient. This mileage is enough to strengthen the muscles of the whole body.
Low pulse start
How do I get started? Here is the sequence of actions:
- You need to stretch, warm up. A classic set of exercises will do. It is important to stretch your legs, as well as arms, body. It takes 5-7 minutes to develop joints and muscles. It is advisable to do the warm-up on the street, but at home it is also possible, then you should immediately go outside and run.
- Now the run itself. The first kilometer should be run at a slow pace, which should correspond to a heart rate of 120-130 beats. Initially, it may seem that the entire workout is too slow, but this is how it should be at the initial stage.
How to lower your heart rate while running?
The heart rate (HR) can be learned to control. To start running effectively, with health benefits, you must follow a specific movement pattern during training:
- You need to choose the slowest pace of running. It can be as slow as possible.
- Now you need to run, but this must be done until the time when the pulse begins to go off scale more than 140 beats per minute.
- If the heart rate has increased significantly, then you need to go to the walking step. You need to go until the pulse recovers again, or rather, does not drop to 120 beats.
- Now you can gain momentum again, run, but only up to a certain number of heart beats.
- Within 30 minutes, you need to make small runs, which must be replaced on foot.
This training scheme is very effective. At first it may seem like too much walking, but running, on the contrary, is not enough, but this is normal. Over time, there will be more running and less walking.
When your heart rate is normal throughout your workout, you can add 5 minutes to your main time. Physical endurance can increase at different rates for different people. Average - add 5 minutes every two weeks.
Resting between workouts is also important. A day is the optimal time to restore the spent energy and give the body the opportunity to get used to aerobic exercise. It is ideal to train with this frequency: day - workout, day - rest.
So running with a low heart rate is a very effective health improvement activity. In addition to the above recommendations and rules, something else is also important:
- It is necessary to exclude alcohol and tobacco from life.
- It is also important to move to a relaxed lifestyle: stop being nervous about trifles, sleep for the prescribed number of hours, and not overwork.
- It is important to stop living under the influence of stressful situations, learn to control your thoughts, emotions and actions.
- During aerobic training, you should exclude training in the gym. These are dumbbells, barbells, and so on.
It's also important to be passionate about training without overdoing it. A smart approach is the best approach you can take for a wellness running.
