Today, quite a lot of people go in for sports. And in fact, this is very good, since a he althy lifestyle only benefits our body. Why measure your heart rate while running? This must be done in order to understand how correctly the load was selected during the training. Excessive overvoltage can even harm the body and adversely affect the functioning of internal organs. By monitoring the heart rate while running, you can easily change the degree of load if necessary. This will allow you to get the best result from your workout. In a he althy person, the number of heartbeats and pulse rate should match. In addition, the measurement of the heart rate will allow you to accurately determine how many calories you have burned during the run.
Normal performance
What is the optimal heart rate while running? The average value for a light jog or a slight load in a he althy person leading an active lifestyle isabout 120-140 beats per minute. These data are very arbitrary and not indicative. In no case should they be taken into account when determining a normal heart rate while running. This indicator is individual, and only a specialist can help determine it.
How to determine the norm?
Each person's average heart rate during running is calculated individually. When calculating, indicators such as physical fitness and well-being during training must be taken into account. If you can maintain the required pace, while breathing evenly and correctly, through your nose, you feel good while running, then this heart rate will be normal for you.
Training Intensity
What is she like? Depending on the degree of intensity, running training can be divided into three types:
- Jogging: The maximum allowable heart rate is between 130 and 150 beats per minute. The average duration of a workout is 20-40 minutes.
- Middle and long distances. The pulse value should not be higher than 150-170 beats per minute. The duration of the race is 10-20 minutes.
- To accelerate. The maximum allowable heart rate is up to 190 beats per minute. Running at this pace is recommended for no longer than ten minutes.
Formulas for calculation
The above figures are considered averages. To find out the exact value of the normal pulse for your body, you must use the following formula:
- For menunder thirty years of age, a normal heart rate will be 220 - x (220 is the maximum allowable heart rate, x is the age of the athlete).
- For women, the formula for calculating the maximum heart rate: 196 - x.
For example, for a 25-year-old man, the pulse during running should not be more than 195 beats per minute. By measuring your heart rate while running, you can accurately determine your normal rate. This will be the value at which you can run normally for the entire specified period of time, while maintaining even breathing and running speed. In this case, the pulse should not exceed the allowable maximum value, determined by the formula.
Recommendations
Let's take a closer look at this. What should your heart rate be while running? How do you know if you're violating your rule? When your heart rate begins to exceed the allowable maximum value indicated for the selected category while running, you need to switch from a jog to a walk and try to normalize it. After that, you can go back to running, but at the same time constantly monitor your heart rate.
Such workouts will help to avoid dangerous loads on the body and even strengthen it. With this technique, the heart rate will eventually stop jumping sharply as a result of physical exertion. The pulse will increase moderately and smoothly, thereby allowing you to gradually increase the intensity of training.
Experienced athletes recommend talking while running to find their norm. At a normal pace, you should be able to do this effortlessly.
How to control your heart rate?
So what do you need to know about this? How to measure heart rate while running? Control can be carried out manually or mechanically. The first way is as follows: before running, you press your fingers to the veins in your wrist or neck, look for a pulsating vessel and count the number of vibrations per minute of time. After that, run the distance, and then control the indicators again.
You can also monitor a person's pulse while running with a heart rate monitor. This device is worn tightly on the wrist like a watch and reads the heart rate. However, it should be borne in mind that such a measurement does not always give an accurate result.
How to choose a heart rate monitor?
What should I pay attention to? You can measure your average heart rate while running with a heart rate monitor. The best devices are those that are worn above the elbow on the arm and have a special strap with a sensor for attaching to the chest. This is the equipment that professional athletes use to determine the value of the pulse during training.
Here are a couple of models of heart rate monitors that have all the necessary characteristics:
- Beurer PM18: Shaped like a wristband. You can find out your pulse with just one touch to the device. This device also helps to determine the distance and calories burned, the amount of fat eliminated and the steps taken. Equipped with a built-in alarm clock, calendar andstopwatch. The device has a waterproof shell, so it can be used during rainy runs and even for swimming.
- Torneo H-102. It consists of two parts, one of which is worn on the chest, and the other - on the arm. To some, this principle of action may seem inconvenient. However, almost all professional athletes use just such devices to determine the heart rate. This device not only allows you to read the readings, it also has a built-in clock and helps to determine the average calorie consumption. It has a built-in calendar and alarm clock. Like the previous model, Torneo H-102 is waterproof.
What influences the pulse?
This issue should be given special attention. What factors affect heart rate while running? The rate may not always be maintained.
Increased heart rate can be facilitated by factors such as:
- Overweight. People suffering from overweight may experience a significant increase in the number of heartbeats. To normalize the heart rate, just reduce the load. In this case, that means slowing down.
- Physical training. In people who lead an active lifestyle, the heart beats more slowly during running than in ordinary people. This is easily explained. The fact is that an athlete's heart is adapted to constant physical exertion and contracts less often.
- Smoking and alcohol abuse. The heart of a smoking and drinking person beats duringtraining in an enhanced rhythm, which is manifested in a significant increase in heart rate.
- Air temperature. In cold weather, body temperature will be much lower. Accordingly, the heart rate will begin to decrease. In summer, the opposite effect is observed: with an increase in ambient temperature, the indicator accelerates significantly. In terms of heart rate, summer runs can be equated to an intense workout in the gym.
- Stress and overexertion. Experts recommend not to think about problems while running. To keep your heart rate from jumping, try to think about your own he alth, breathing, step size, and not about the difficulties at work. You can just listen to nice music.
An increase in heart rate during running may indicate that the heart has become more active in pumping blood through the veins, supplying oxygen to all organs and tissues. Naturally, this leads to an increase in the load on the organ.
Recommended indicators
To make running enjoyable and not harm the body, you need to learn how to run at normal heart rate values. During the first workouts, an unprepared person can quickly rise in heart rate and get out of breath. In this case, for recovery, it is recommended to switch to walking for a while. If you continue training at the same rhythm, there is a high risk of various problems.
Normal heart rate while running is an individual indicator that depends on the state of the body and its physicalopportunities. The better prepared an athlete is, the lower his heart rate will be. Regular running workouts contribute to a significant strengthening of the cardiovascular system. As a result, the athlete becomes more enduring and stronger without serious he alth consequences.
Conclusion
High heart rate while running is not a reason to stop training. It is enough just to slightly reduce the load, wait until the heartbeat returns to normal. It is possible that during the first races you will walk more. However, over time, your heart muscle will gradually become more trained and stronger. The pulse remains even, and the breath stops going astray. Running at normal rates is not only fun, but also has a positive effect on the general condition of the body.
Such training contributes to the normalization of the cardiovascular system, digestive tract, musculoskeletal system. In addition, the loads discussed have a positive effect on the production of endorphins, or hormones of happiness. Running helps to distract from bad thoughts and get rid of signs of depression. Doctors even compare the effect of training with taking antidepressants: they tone up the body and normalize the functioning of the nervous system.
