Running heart rate is high, how to control it effectively?

Running is considered as one of the healthiest sports. Generally, people who pursue healthy running will attach great importance to the heart rate problem, and will strictly control their running heart rate according to the age of 180- that everyone often says. Heart rate is an important individualized index to measure exercise intensity. Compared with pace and exercise time, heart rate can more accurately reflect your exercise intensity and exercise effect, and can also tell you things that pace can't show, such as whether you exercise too much and whether your body is abnormal, which you haven't felt yet.

Generally speaking, people's heart rate when running is 70% of the maximum heart rate, which of course depends on age and health level. If your heart rate has been high after jogging for a long time, this is common for some beginners or runners who have stopped running for a long time, indicating that your cardiopulmonary ability is not enough or has dropped a lot.

But we should also pay attention to some factors that affect the heart rate, such as fatigue, mood, sleep, temperature, altitude, diet, injuries and so on. Will make the heart rate very different from the normal state.

How to reduce the heart rate of running?

1. Slow down

The most direct way to reduce the running heart rate is to reduce the speed. When the running intensity decreases, the heart rate will naturally decrease.

2. Don't touch irritating items.

Running in hot and humid weather will increase your heart rate even more; In a state of tension and excitement, hormones such as adrenal glands will be secreted, which will also cause heart rate fluctuations; Or other irritating items, such as drinking a cup of coffee before running, will affect the change of heart rate during exercise. Therefore, before running, we should pay attention to whether the environment is suitable, relax and avoid drinking irritating drinks or ingesting irritating food.

Adjust breathing

If the heart rate is found to be too high during running, it is recommended to continue running without discomfort such as palpitation, chest tightness and asthma, and observe the physical changes. If you feel obviously uncomfortable during running, you should slow down and take a deep breath to lower your heart rate.

Put down your arms.

Lower your arm to lower your heart rate. When running, the arm swings to the chest level and the heart rate will increase; When you move your arm to or above the level of your heart, your heart rate will reach a higher level. In order to lower the heart rate, lower your arm to make it close to your hips or swing in a lower position when running.

precision measurement

Make sure that the way or instrument you measure your heart rate is accurate, so as to ensure the accuracy of your heart rate.

Finally, insist on running exercise and improve cardiopulmonary function, and the heart rate will gradually slow down.