Pulse and running. How to run slower to run faster

Ripple possible features of influence

The pulse can be high or low, normal (working) or requiring attention from specialists. Changes can occur both at rest and during physical activity. The different range is determined by the following values:

• the presence of excess weight - fat increases the load on blood vessels and organs, blood flows worse to the heart, so you need to lose weight in order to get an optimal heart rate appropriate for age and gender;
• a certain level of physical fitness. Feature: a trained person, starting to run, notices that the heart beats slower than those who do not have the proper training to run a cross-country race;
• presence of bad habits (alcohol, tobacco, poor diet);
• air temperature (pulse rate decreases in winter and autumn);
• body temperature (it is necessary to reduce it to normal values ​​so that the pulse does not exceed optimal values ​​in case of an increase in the readings on the thermometer);
• tension (including nervous tension) – when a person is training or just about to run, it is recommended not to think about problems, first relax and have a good rest.

If a person is in a tense state, the heart begins to pump blood more intensely, which leads to an increase in the load on it, as well as on the vessels and arteries.

Who to turn to for help with organizing the training process

Without deep knowledge of the organization and functioning of the body, it is difficult to organize a training regimen in the right way on your own. A fitness instructor handles this mission. If you decide not to go to the gym, but to run on your own, a sports doctor will come to the rescue.

A sports doctor is a specialist who understands a healthy lifestyle and proper methods of losing weight. He will determine the state of the body, allow you to train and decide which sports you have a genetic and phenotypic predisposition to. The doctor will adjust the dynamics of the loads according to the functional capabilities and select the optimal exercises for developing endurance (a set of pedagogical, medical-biological, psychological and pharmacological techniques). A sports doctor also treats occupational injuries and illnesses.

Another highly specialized specialist in sports medicine is a rehabilitation specialist or exercise therapy doctor. Helps restore the functions of the musculoskeletal system by selecting the optimal complex of physical therapy.

Methods depending on the zone

To develop a running base, an athlete must rely on a powerful foundation - high-quality work of the heart muscle. The base is determined by the purpose of the classes.

Depending on how intense the training is planned in the future, several load zones are distinguished:

1. Restorative. Exercise at a heart rate of 55-75% of IMax.
2. Aerobic – 75-85%.
3. Anaerobic – 85-95%.
4. Maximum zone – 95-100%.

The first and second zones are the best option for gradual training, as well as for fat burning.

If running is intended for weight loss, then the transition from the first zone to the second must be smooth: the heart rate for weight loss at the final stage should be no more than 85% of Imax. With this kind of running, muscle tissue is gradually trained, the walls are pumped up to expand the capillary network.

Oxygen is consumed rationally, going only to nourish the muscles.

To assess the correctness of the chosen technique, you need to check whether you can speak freely while running. If yes, then the heart rate zone is selected correctly.

Running at a high heart rate is the third and fourth zones; at this stage, the walls of the heart chambers are stretched under the influence of a powerful flow of processed blood.

The muscle becomes strong, capable of maximum physical activity..

Runners who adhere to this rhythm have a resting heart rate of 35-40 beats per minute.

It is unacceptable to start training from the third and fourth zones; the heart will not be able to pump up gradually, and a powerful flow of blood with oxygen will only stretch the unprepared walls. They will not become thicker, but they will begin to deplete.

Even professional runners train at an 80/20 pace, where 80% of the time is in the low-intensity training zone, 20% in the high-intensity training zone. You need to approach this kind of running step by step, under the supervision of a coach.

Experienced athletes advise running at a low heart rate, i.e. in the aerobic zone. This is important for beginners to gradually warm up the heart, and is useful for eliminating cholesterol deposits. And for trained runners, this option perfectly “pumps” the heart muscle.

If classes have been going on for a long time in zones 3 and 4, then running at a low heart rate is difficult.

Many outstanding sports schools, when accepting experienced endurance athletes, take one of the exams to run at a heart rate of no more than 120. If the limit is immediately exceeded, there is only half a minute to reduce the heart rate to a given value.

The basic rule of running is the adequacy of the load. The pulse is the main controller of this indicator. It speaks of danger at the right moment and encourages victories if the pace is chosen correctly.

Difficulties for a beginner running at a low heart rate

Jogging is certainly beneficial for the body, but training will bring long-awaited results only if certain rules are followed. For example, a low heart rate is one of the important conditions for a beginner’s running training.

Cases when, with a light running load, the heart rate of a novice athlete rises to 130-150 beats per minute are not uncommon. Then unpleasant symptoms appear, such as shortness of breath or pain in the side. All this indicates an overload of the cardiovascular system.

How can you make jogging a joy and bring exceptional benefits even to people with little training? Learn to run in the recovery zone, that is, at a low heart rate. Of course, those who have just started running training will not immediately be able to jog with a heart rate of no higher than 120 beats per minute.

Therefore, for beginning runners, there are several rules on how to learn to run at a low heart rate.

About the training program

If you decide to postpone your purchase, then measure your pulse with a chronometer every three minutes.

Note that the time it takes to complete the entire workout at a low heart rate varies for each beginner and depends on many factors: the general condition of the body, excess weight, fitness, bad habits, and so on.

In any case, the training schedule should consist of alternating running days and rest days. Breaks between classes are necessary for recovery and adaptation of the body to stress. The duration of training for beginners should not exceed 20-30 minutes.

Important!

You need to be prepared for the fact that the desired result will not come quickly. And even if the muscles of the body are well developed, it is likely that the muscles of the heart are not ready for increased stress.

Therefore, you need to be prepared for the fact that you will have to run at a slow pace with a heart rate of 120-130 beats per minute until you are sure that when you increase your running speed, your heart still beats evenly.

For beginners, whose level of physical fitness is in its infancy, we recommend starting training with race walking. This type of exercise will strengthen your muscles and prepare your body for jogging.

How to calculate your heart rate?

To understand at what heart rate you cross the boundaries of aerobic training, there is an interesting example of heart rate calculation that you can use. For beginning runners, you need to subtract the number of full years from the number 180. When returning to running after a serious injury or illness, you need to subtract 10 more.

If you take a long break or if you suffer from allergies, subtract another 5. If you are not new to running, have been following a training schedule for two years, and you do not have the problems listed above, the calculation remains the same - 180 minus age.

Well, if with constant training you see significant progress, feel free to add 5 to the original result.

Low heart rate training

There are several rules for training in the recovery zone. Before the start, you need to do a short warm-up, warm up the joints and muscles of the legs and body. It is better to warm up outside just before jogging. You need to start training with the slowest jog, monitoring your heart rate, which should not exceed 140 beats per minute.

As soon as your heart rate begins to rise, break into a walk and continue walking until your heart rate drops to 120 beats. At the same time, try to breathe deeply and measuredly. After your heart rate returns to normal, you can start running again, but only until your heart rate reaches the above-mentioned limit.

Advice!

And only when the heart rate does not fluctuate throughout the entire running session, you can increase the duration of the workout, but no more than 5 minutes and at the same time carefully monitor the heart rate.

Of course, such workouts may seem boring to some, but they are the ones that will help novice runners strengthen their cardiovascular system and achieve their goals.

How to monitor your heart rate while running

What is pulse

These are vibrations of the arterial walls during the work of the heart. In simple terms, this is the work of the cardiovascular system, on which many processes in the human body depend.

Heart rate control

Due to the fact that the pulse has a different effect on processes in the human body, its increase can have both positive and negative effects.

Scientists and athletes have found that maintaining a certain heart rate while running promotes such effects during training as:

• endurance increases;
• lung performance improves;
• the heart muscle trains and becomes resistant to harmful influences;
• The process of burning subcutaneous fat begins.

Similar effects are achieved only by selecting a certain heart rate while jogging, and this is an individual parameter for each person. If the pulse is less than the effective one, then running will only improve your physical condition and increase your tone. Too high a pulse has a negative effect on the cardiovascular system, and this leads to big problems, even a heart attack. Only a verified heart rate allows you to achieve the highest results through running.

What factors affect heart rate?

The increase or decrease in heart rate is influenced by many factors that are important during running. Among them are:

• emotional condition;
• external environmental factors (temperature, humidity);
• body mass;
• age;
• physical training;
• bad habits.

All these factors contribute to an increase or decrease in heart rate during physical activity or at rest.

With age, the pulse at rest begins to decrease, and this is primarily due to the fact that people's blood vessels become clogged, and this reduces the permeability of the blood. For a healthy middle-aged person, the pulse is in the range of 60–80 beats per minute. Athletes have a special type of blood circulation that reduces their resting heart rate to 50 beats per minute. This is due to the fact that the body begins to work in compensatory mode under constant loads.

The maximum resting heart rate appears when your body weight increases. This is due solely to the fact that the heart needs to pump more blood to provide useful components to all cells of the human body. The more excess weight you have, the faster your heart rate becomes. This rule also applies to people who have bad habits.

The maximum indicator also manifests itself in a poor emotional state. There are cases when psychological tension has the opposite effect, towards a decrease in heart rate.

Processes in the body at different heart rates

During cardio exercise, the need of the heart and tissues for oxygen increases. It is delivered throughout the body through the bloodstream, so running triggers a cascade of physiological reactions aimed at maintaining homeostasis. Let's take a closer look.

When jogging, the sympatho-adrenal system is activated and biologically active substances are released into the blood, the main of which is adrenaline, produced by the adrenal glands. An increase in the content of catecholamines leads to an increase in heart rate and an increase in body temperature. Active muscle work requires a greater flow of oxygen. A person begins to breathe more often, microcirculation improves. A blush appears on the face, sweating increases, and pulsation is felt in the head.

After stopping the load, the hormonal levels are gradually restored. Pulse, respiratory rate and blood pressure return to their original parameters.

To correctly distribute the load on the cardiovascular system, some calculations are followed. Heart rate plays a significant role, so the concepts of maximum, submaximal and threshold heart rate are introduced.

In a child with a low level of physical fitness, heart rate max = 180 – age.

Formulas help evaluate the parameter and do not take into account body weight, fitness, or background diseases.

Submaximal heart rate is usually 75-80% of maximum. In medical practice, a more accurate Yakovlev formula is used: heart rate = resting heart rate K (215 - age - resting heart rate).

K is the correction factor, 0.9 for athletes, 0.8 for healthy people, 0.7 for patients, 0.6 for survivors of myocardial infarction.

Threshold heart rate is the heart rate limit below which there will be no training effect. It is calculated as follows: (220 – age) * 75%.

Optimal threshold loads depend on the type and purpose of training (strength, speed-strength, endurance, game, technical and others), its duration.

The last important formula is peak heart rate. This is the highest frequency allowed during cardio training. Is 95% of the maximum. Only professionals cross it.

Heart rate indicators are influenced by various factors, so the normal heart rate when running may differ for different people:

• age;
• level of physical fitness;
• weight;
• presence of bad habits;
• emotional condition;
• external and internal factors.

Heart rate decreases with age, so the older a person is, the lower it will be. The norm at rest for a middle-aged person is 60-80 beats per minute.

Athletes and professional track and field athletes have lower indicators than an ordinary person, as their body gets used to constant stress and begins to work in a compensatory mode. For them, the norm in a calm state can be considered a figure of 50 beats per minute.

Obese people usually have a faster heart rate because their heart is forced to pump more blood to provide all tissues with the necessary nutrients. Therefore, their heart rate readings when running will also be different.

The heart rate will be different for those who smoke or drink alcohol, as they usually have high blood pressure. Also, in determining the norm, the psycho-emotional state of a person is taken into account, which can affect the frequency of strokes, both up and down.

People in different weight, age and other categories have different heart rates. A number of factors influence heart rate during cardio training:

• health status;
• weather;
• presence of bad habits (alcohol, tobacco);
• mental tension
• level of physical fitness and many others.

“Pulse running,” also known as “healthy running,” is most often necessary for athletes who are at the very beginning of their path to a healthy lifestyle. “Safe running” is not the most fun and exciting activity; at first, it even causes boredom and reluctance to engage in such sports activities. But all the efforts spent bring a positive result, namely, they allow you to regulate your ambitions and not go beyond the normative framework.

Not only beginners, but also sports professionals should count their heart rate while running, as they are constantly increasing their physical capabilities, and it is especially important not to overexert themselves, as the risk of injury increases.

Pulse while running also allows a person to become more aware of their body. Controlling your heart rate per minute helps you lose extra pounds faster if a person starts running specifically for the purpose of losing weight.

It is necessary to have information about your own NPP, that is, your resting heart rate. It is measured while doing nothing; for example, you can find out your resting pulse upon waking up without getting out of bed. The standard norm for a person is 60-80 beats per minute, and for an athlete the indicators are below forty. Resting heart rate helps determine the degree of fatigue.

The pulse before running is quite a bit higher than the resting pulse, the frequency of contractions when running is individual for everyone, and the pulse after running gradually decreases to a resting state, but the speed depends on the level of training.

During running, many factors influence the speed of the heart, but 7 main ones are identified, which have the greatest impact:

1. Age. The higher the age, the lower the limit that a person can overcome. If a sports young man of 20 years old with increased loads with a pulse of 195 feels normal, then for a 50 year old it will be critical.
2. Human weight. The higher the person's weight, the faster the number of beats per minute increases. Usually, if the degree of completeness is significant, a critical number of beats per minute can be gained even when jogging for a long time. Accordingly, the lighter a person is, the more intensely he can work.
3. Physical training. An athlete, during quiet movement, can have a pulse within 40 and feel great. This is due to the fact that his body is accustomed to stress and, in its absence, works at a calm pace. At the same time, for an ordinary untrained person, the pulse fluctuates between 60-70 beats.
4. Floor. As it was revealed, the work of the heart of a woman and a man of the same training and age is different. Often a woman's pulse is several points higher.
5. Bad habits. All bad habits negatively affect the heart, thereby causing it to beat faster, which results in an increase in heart function.
6. Emotional condition. Stress and joy also affect the state of the body, and in the case of experiencing any emotion, it is difficult to predict an increase or decrease; the heart reacts differently in all people.
7. Ambient temperature. Much also depends on weather conditions; in cold weather, the pulse will be lower than normal, and for example, being in a sauna will be comparable to a quick jog or sprint.

A rate of 120 beats per minute is comfortable for the heart. Nature has designed it so that at this frequency the cells have enough blood and oxygen to carry out aerobic activity.

This means that such running will not change your anaerobic threshold in any way, will not cause the formation of lactic acid and will not significantly affect the condition of your muscles.

The last statement is true, since such a heart rhythm can be maintained by mixing walking and running. That is, you will not be able to exhaust the body as much as, for example, with a heart rate of 140–150 beats per minute.

What are the benefits of a heart rate of 120 beats?

• The heart muscle is trained. Blood supply to all organs and tissues improves. This is extremely important for the central nervous system, since its functioning directly depends on the blood supply. It turns out to prevent stroke and other unpleasant diseases. It has been experimentally proven that attention acuity and memory are better in those who train their hearts in the fresh air to 120–125 beats per minute.
• Lactic acid is removed from the body (if you, in addition to running, do heavy training).
• At the number 120–130 is the so-called fat burning threshold. That is, this is the heart rate level at which the body begins to use fats instead of carbohydrates to extract energy. This is why running training with a constant rhythm of 120–130 beats is useful. Please note that you need to run for a long time - from 20 minutes to an hour. Then it will make sense.

Thus, a running heart rate of 120 beats per minute is healthy.

It is suitable for those people who run for pleasure, without setting goals to improve their running performance.

Also, keep in mind that you won’t be able to hold 120 hits all the time. There will be slides - on the rise, the heart will speed up, the body will feel heavy. To make it easier to keep your heart rate at the same level, you can combine running with walking on more difficult sections.

If you don’t bother with your heart rate, run as you feel comfortable, but with one condition: overcome yourself for a couple of minutes while running and try to move a little faster. This will allow you to progress gradually. Light running or jogging definitely heals our body.

130–145 beats

A running pulse of 130–140 beats per minute is a mandatory cardio exercise for athletes before heavy training in the gym. This is a kind of transitional frequency between the health and training regime. In this case, you need to keep this pulse for at least 2-5 minutes, since it is this heartbeat that will effectively drive blood through all the muscles, preparing them for strength exercises.

1. Pulse during sleep is normal for people (adults and children)
2. If your heart rate is high, what medications should you take?
3. Human pressure. Norms by age, weight, pulse table for adult men, women, children. How to increase and lower blood pressure at home
4. High pulse with normal blood pressure

Features of measuring heart rate while running

When exercising on an exercise bike or treadmill, a person can at any time check how many kilometers he has run, burned calories and his heart rate on the screen of the exercise machine.
During a simple jog, it is advisable to use a heart rate monitor. It can be wired or wireless and is worn on the chest, wrist, finger or ear. Without special instruments, you can measure the pulse by palpating the carotid (neck) or radial (wrist) artery. Count the number of beats for 10 seconds, and then multiply the result by 6.

Heart rate monitoring

The easiest way to monitor your heart rate is with the help of electronic devices - heart rate monitors. Some sports watches have a heart rate monitor as an additional feature. When attached to the wrist, they read the pulse and show its value, which is very convenient. In the absence of such a heart rate monitor, you can calculate your heart rate yourself, but to do this you will have to stop jogging.

Some heart rate monitors, when you enter your parameters into them, will automatically calculate the maximum heart rate and if this value is exceeded, they will sound a sound signal. This way, you can run without having to constantly look at your wrist, and slow down when the heart rate monitor signals.

If the heart rate monitor has the ability to store readings and average them, this will help make your running program more efficient, gradually working towards increasing your threshold heart rate and thus increasing your endurance.

How to monitor your heart rate

The effectiveness of running training largely depends on how you feel when you are doing it. A good indicator of your well-being is your pulse, which can be measured while running.

There are two ways to measure your heart rate during a workout:

1. Manual counting.
   The simplest, but with errors as a result. Using a stopwatch, count your heart rate for 10 seconds and multiply by 6 to get your heart rate per minute. Using a stopwatch when running is not always convenient, so an alternative can be mental counting. Try to count how many beats there are in each second and multiply by 60. How is pulse measured?
2. Heart rate monitors. A simple and effective way to measure your pulse. The good thing is that to measure the rhythm you don’t even have to slow down the tempo. Just look at the dial. Many heart rate monitors store history, so this option is suitable for those who especially closely monitor their well-being and monitor progress.

Pay close attention to your well-being so that your training brings only positive emotions!

Digital heart rate readings while running

It would be a good idea for any runner to know their maximum heart rate. It is believed that this figure varies from 220 to 226 beats per minute. In this case, age should be subtracted from the characteristics. Such calculations were accepted several years ago. Now more and more doctors argue that this indicator cannot be taken as a basis. This is explained by the fact that for beginners such numbers may be too large.

In addition, each body works in its own unique mode.

It is believed that when performing a full warm-up, the heart rate should reach 50-60% of the maximum. This will allow you to safely and gradually prepare the body for the upcoming load. For a thirty-year-old man, parameters from 95 to 114 are acceptable. A woman of the same age should have a pulse from 98 to 118 beats per minute.

The same upper limit is relevant for those who are just starting to run.

After a few workouts, if your heart rate remains stable throughout the half-hour session, you can increase the intensity according to your goals.

For workouts that are aimed at combating excess weight, the heart rate should vary from 60 to 70% of the maximum figure. The norm for a thirty-year-old man is between 114 and 133 heart beats. A woman of the same age should not go beyond 118 - 137 beats per minute.

When running, which trains the endurance of the heart muscle, the contraction frequency should be 70-80% of the maximum load. At the same time, the lower limit for a thirty-year-old man should not be 133, and the upper limit should not be 152. For women of the same age, these figures are 137 – 157 beats.

Running to train the respiratory system involves a heart rate of 80-90% of the maximum level. Indicators for a thirty-year-old man should be 152 - 171, and for a woman - 157 - 176 contractions.

The so-called “red zone” includes a heart rate from 90 to 95% of the maximum. It is this kind of load that will allow you not to harm the body, strengthen and improve its health.

Sometimes you can hear from experienced marathon runners a recommendation to run at a low heart rate. This opportunity is only possible for very trained people, for whom a contraction frequency of 40 to 50 beats per minute is not considered critical. Running at a low heart rate is also useful for beginner runners. And moderate intensity loads will allow you to achieve this faster.

Some experts offer another calculation, which is as follows. The maximum heart rate should be 208 subtracting 70% of the age. And even this technique, which is followed by a large number of doctors, has its opponents. In their opinion, such calculations should be carried out only on an individual basis. Therefore, the correct heart rate can be safely taken as the one at which the runner breathes calmly through his nose and feels great.

When to start monitoring your heart rate

At the initial stage, you can measure your pulse periodically.
It is best to focus on your feelings. If you experience shortness of breath or heaviness in your legs, slow down, as these signs indicate that it is too hard for the body. However, people who are serious runners need to regularly monitor their heart rate so that it does not exceed a threshold of 90% of the maximum.

For beginning athletes, the pulse should not exceed 120 beats per minute for men and 125 beats for women. First you need to increase your jogging time to half an hour, and only then increase your heart rate.

If a new runner's heart rate exceeds the threshold of 120-125 beats per minute during a run, slow down and start walking until the heart rate returns to normal.

With regular training, you need to maintain this value for some time, and only then move to the border of 130 units.

Another point is heart rate after running. After the lesson, the indicators should recover to normal levels of 60-80 beats in no more than a ten-second interval. If the pulse does not return to normal for a longer time, this means that the load is too great for you, and you need to reduce it so as not to harm the body.

In the initial stages, beginners are recommended to run at a low heart rate. It will help train your heart and develop endurance. Therefore, if you are just starting to run, then your task is to get used to jogging at a low heart rate for at least half an hour.

A sample training plan for beginners should cover the following basics:

• For each workout, focus not on the speed and distance of running, but on the time period and heart rate.
• For the first three months, run at a low heart rate (60-70% of maximum).
• If you can't keep your heart rate at the right level, combine jogging with fast walking.
• Over time, increase your running time to an hour or more.

To lower your heart rate when running, you need to slow down your jogging pace or switch to a gentle walk. When you finish your run, do not stop abruptly. Walk for some time, swing your arms - at this time your breathing and pulse will be restored.

By following these simple rules and knowing what your heart rate should be while running, you can only benefit from your training. Remember that pulse is one of the main indicators of the body’s condition. Therefore, do not ignore it and regularly monitor it, not only when running, but also in a state of calm.

How to monitor your heart rate

You can monitor your pulse yourself by counting the number of heart beats per minute in the classic way - by placing two fingers on the carotid artery. During training, it is better to count your pulse for a full minute rather than 15 seconds, so you can accurately determine the number of beats and the rhythm of the muscle beating. Although you will have to stop the training to check, this method will work at first.

If you decide to take up running, it is better to buy a heart rate monitor that will automatically read your indicators. Moreover, technology is improving, and today you can enter your parameters into a small bracelet: normal heart rate, height, weight, and it will calculate your maximum heart rate. While running, when the sensor detects an excess of o, it will sound a sound warning you to stop or at least reduce the load.

Such heart rate monitors are even built into regular watches; they are capable of remembering and storing data, which is then transformed into tables using a computer and reflecting the results of your workouts.

Sports performance

In 95% of cases, running at a low heart rate is accessible to people, sports professionals or those who have spent a long time on quality preparation, trained, and tried various techniques that increase endurance.

It is important to understand that it is impossible to learn something like this quickly - you need to be attentive to your health and go to the gym, run short and medium distances. You need to choose the right approach, attend classes on time and in a year (average indicators) a person will see changes in a positive direction

For ordinary (untrained) people, heart rate changes depend on the length of the chosen distance and whether the runner can follow the rules of holding his breath. Thus, running over long distances, carried out by an untrained person, can cause an increase in indicators of up to 180 well-felt shocks. Simultaneously with the duration of the run, the pulse is affected by the overall load on the body - as soon as it approaches the maximum, the number of beats per minute increases to 189, and sometimes 200. Values ​​of 160 beats can be achieved if you switch to an easy running pace. Trained people show 100 beats at long distances, and athletes show 60 beats; in a calm (without load, during rest) state, the number of heart beats is 40. Running at a low heart rate in trained people can last for a long period of time - more than 100–500 m.

With the increase in the number of years lived, the pulse indicators become calmer - the average value is 60. If a child begins to train, then he has a rapid pulse, which can reach 100–120 beats.

What should the heartbeat be like and how does it recover after exercise?

The pulse is measured several times: at rest, immediately after a run, during 1.5 minutes of recovery.

At rest, a healthy adult's heart rate is 60-90 beats per minute . Scientists have proven that a resting heart rate of 48-60 beats/min is considered excellent; 60-74 beats/min. - good; 74-89 beats/min. – satisfactory; and more than 90 beats/min. – unsatisfactory.

In women, this indicator is usually a little more labile.

An important parameter of the cardiovascular system is the time it takes for the heart rate to return to its original value. It is considered normal to reduce the value in the first minute by 20%, in the third – 30%, up to 10 minutes. – 50-75% of post-load. If it is slow, they think about excessive stress or illness.

A rapid increase in heart rate to maximum numbers also indicates a high load. And vice versa - the absence of increased heart rate with sufficient provocation indicates both fitness and conduction pathology in the heart.

The pulse should be the same in both arms. If it is different, pathologies of the peripheral vessels and aorta are possible. Normally, the heartbeat is rhythmic, which makes contractions regular. Physical activity provokes the appearance of arrhythmia.

Another marker of arrhythmia is pulse deficiency. A deviation of this parameter from the norm means that the heart contracts ineffectively and blood is not ejected in the appropriate volume. The person feels pronounced tachycardia, and the pulse in the artery is much less frequent. This is especially true for older people, who most often have organic diseases.

A pathological sign is the appearance of the following symptoms:

• dizziness, lightheadedness, loss of consciousness;
• visual impairment;
• severe shortness of breath;
• bluish skin;
• chest pain.

Such manifestations indicate either excessive physical exertion or disruption of the heart and cerebral blood flow. In this case, just relax. If complaints do not go away, be sure to seek medical help.

In adolescents, vegetative-vascular dystonia (VSD) is sometimes observed, which provokes various manifestations during running. But with a rational selection of the load, sports help strengthen the vascular wall, improve blood flow, and normalize nervous processes.

What quality is trained in each pulse zone?

From your resting heart rate to your MHR, there are different heart rate zones that correspond to different workout intensities. Currently, a gradation of five pulse zones has been adopted. Training in each zone has its own characteristics and gives a certain result.

Very low intensity wellness area (white/grey).

50-60% of the MHR. This is where overall physical endurance improves. Training in this zone improves overall fitness, facilitates recovery from difficult and long workouts, and prepares runners for high-heart rate workouts. Training in this zone is the most comfortable, easy and accessible even for beginners. This zone is best suited for those who have either just started training, are overweight, or have a low general level of physical fitness - base.

Fitness zone (blue).

60-70% of MHR. Training in this zone also helps improve overall endurance. When exercising in this zone, the connection of fats as sources of energy begins, the quality of muscle fibers improves, and the density of the network of capillaries through which oxygen is delivered to the muscles begins to increase. Zone 2 training is an integral part of every runner's training program who wants to lose weight. When you train in this zone, the total number of calories burned increases compared to the previous zone. The condition of the cardiovascular and respiratory systems is significantly improved.

Aerobic zone (green)

70-80% of MHR. The most effective zone for endurance training. This type of running trains the aerobic capabilities of our body, i.e. the ability to absorb oxygen and transfer it as efficiently as possible to the muscles. Training in this zone stimulates the development of a large network of small capillaries. The number, elasticity and diameter of blood vessels increases, the volume of the lungs increases, the functional state of the respiratory system improves, and the heart becomes stronger. Training in this zone increases the efficiency of blood circulation in the heart and skeletal muscles. When training in this pulse zone, lactic acid begins to enter the bloodstream.

Anaerobic zone (yellow/orange).

80-90% of MHR. Training in this zone develops maximum performance and improves speed endurance, i.e. the ability to run fast and long. When the pulse reaches 90% of the MHR, the oxygen carried by the blood begins to be insufficient for oxidative reactions, so the cells switch to an oxygen-free anaerobic mode. Fats in this zone are practically not burned, and carbohydrates stored by the body are used to obtain energy.

A by-product of metabolism in anaerobic mode is lactic acid, which begins to be released especially intensively. It causes an increasing feeling of fatigue in the muscles, so training in the anaerobic zone will not work for a long time. Short-term, high-intensity workouts are usually planned and completed in this zone. The result of training is an improvement in maximum oxygen consumption, which means that the “acidification” of muscle fibers in trained runners will occur later. The value of the threshold of anaerobic metabolism, at which the body stops utilizing lactic acid, also moves upward. Endurance increases significantly.

Maximum effort zone (red)

90-100% of MHR. Training in this zone develops maximum performance. The body learns to work at the limit of its capabilities, using up all available energy reserves; the respiratory system and cardiovascular system work with the highest possible efficiency, at the limit of their capabilities. Lactic acid will accumulate intensively in the blood, and after a few minutes you will not be able to continue exercising due to total fatigue. Training in this zone is typical for professional athletes in the pre-competition period. For people who want to lose weight or simply improve their health, being in the “red” zone is highly discouraged, either during the competitive or training period. If you have driven yourself into this zone, then our recommendations are to get out of it as quickly as possible.

Why monitor your heart rate while running?

Your heart rate should be kept normal while running and walking. Thanks to this, it will be possible to achieve the following goals:

• burning calories;
• heart training;
• stimulating lung function;
• increasing stress tolerance.

Experienced athletes are familiar with the rules of training, so they control the pulsation, maintaining it at a safe level. Beginning athletes should also monitor their heart rate

This is important for preventing cardiovascular diseases.

By measuring your pulse, a person can calculate the number of calories burned while running, but this is not the most important thing. By running, a person trains not only the muscles of the body, but also his heart, increases endurance, but it is important to do it correctly.

If a person led an inactive lifestyle, gained excess weight, acquired a bunch of diseases, got involved in bad habits and suddenly decided to go in for sports, then it is very important for him not to overload himself.

This can lead to serious consequences. Here, monitoring his heart rate will help him a lot. Professional runners monitor their heart rate and condition during their races.

They also do not need overload and long recovery, which force them to miss classes. And for a beginner, such overexertion can cause shortness of breath, pain in the side, deterioration in well-being due to increased blood pressure and a persistent reluctance to continue running.

Monitoring your heartbeat will help you choose the optimal individual load for a runner of any age and different state of physical fitness.

An athlete can avoid many problems associated with overestimating his capabilities. The pulse will tell you that the body is not yet ready for such stress. Insufficient load while running will not allow you to lose extra pounds and properly train your body, and excess load can lead to negative consequences.

The effectiveness of running training largely depends on how you feel when you are doing it. A good indicator of your well-being is your pulse, which can be measured while running.

There are two ways to measure your heart rate during a workout:

1. Manual counting. The simplest, but with errors as a result. Using a stopwatch, count your heart rate for 10 seconds and multiply by 6 to get your heart rate per minute. Using a stopwatch when running is not always convenient, so an alternative can be mental counting. Try to count how many beats there are in each second and multiply by 60.

What do the experts say?

“Running by pulse helps me more accurately understand my condition before, during and after exercise, and always correctly determine my body’s response to the load. In addition, this is an indicator by which it is convenient to compare training results and track progress,” says MySportExpert manager Nina Sukhareva.

“It seems right to me to build my training schedule based on heart rate readings. I myself have some heart problems, so I make sure to do a control test twice a year - I update the readings of the pulse zones,” says Denis Titov, running expert.

Runners who took part in a poll on MySportExpert social networks also voted “for” heart rate training. To the question “Do you take heart rate data into account when planning your running training schedule?” 90% of participants responded positively.

Briefly

• Heart rate training is an effective and safe way to increase your endurance and improve your running performance.
• The heart is a muscle, and it can be trained. Running develops the heart if in our training plan we competently combine activities in different heart rate zones.
• It is recommended to carry out the main volume of training in the aerobic heart rate zone (alarm bell: if you cannot calmly carry on conversations while running, you have already left the aerobic zone).
• By running slowly, we develop our heart muscle, which in the future will give us a reserve for improving results, including speed.
• Recovery is the key to successful training. Don't push your body.

— Understanding heart rate zones and creating a training schedule, especially in the early stages, can seem like a daunting task. It is important to know that there is someone more experienced nearby who can help, guide and monitor. For example, during group classes under the guidance of an experienced trainer, you can completely devote yourself to training and trust a professional who will pay attention to each athlete and help make the training effective specifically for him. You can sign up for training on our website or by phone.

Online exercise heart rate calculator

Physical activity is aimed not only at maintaining one’s shape and health, but also at burning subcutaneous fat, which is necessary in order to acquire a beautiful figure.

In order for the training to be as productive as possible, it is necessary to constantly monitor your heart rate, increasing or decreasing activity.

The online calculator will easily help you determine the intensity of your workouts on an individual basis, taking into account gender, age, weight and height.

How to calculate your heart rate during physical activity?

You can calculate the normal heart rate during training using the following formula: 220 - the person’s age multiplied by the training intensity indicators.

Load levels (%):

• 50-60 - extremely easy warm-up;
• 60-70 - light exercise aimed at burning fat and increasing endurance;
• 70-80 - medium intensity, promotes the growth of stroke volume of the heart;
• 80-90 - intense training that promotes the growth of lean body mass;
• 90-100 is the maximum limit for developing strength and speed.

Example: a 30-year-old man. 220 - 30 = 190 With moderate intensity training: 190 x 0.7 = 133 190 x 0.8 = 152 Normal: from 133 to 152. With intense training: 190 x 80 = 152 190 x 90 = 171

Heart rate from 152 to 171.

What is the norm?

The normal heart rate during exercise in a healthy person increases from 50 to 70%, but should not exceed the latter limit. The following factors affect heart rate:

• person's age;
• floor;
• weight and height;
• endurance;
• chronic diseases;
• food intake (alcohol);
• emotional condition.

What indicators does the heart rate reach during heavy physical activity?

With heavy load, heart rate reaches from 80 to 95%. Calculation of the permissible limit is calculated using the formula: 220 - a person’s age. Example: a man is 30 years old. 220-30=190. 190 x 0.80= 152 – lower limit 190 x 0.95= 180.5 – upper limit

Conclusion: During intense physical activity, a 30 man's heart rate should range from 152 to 180.5 beats per minute.

Online calculator

The calculator for measuring heart rate during physical activity will allow you to determine:

• heart rate;
• fat burning;
• heart rate norm by age category;
• heart rate zones during training of varying intensity;
• maximum heart rate.

Using an online calculator is as easy as pie. Enter the following personal parameters: resting heart rate and age, then view heart rate zone maps based on the most popular methods.

Source:

What is MCHSS

Pulse is an individual thing, depending on:

• age,
• physical fitness,
• body weight,
• presence of bad habits,
• simply on the level of stress.

Therefore, it is better to treat categorical recommendations to “train at a heart rate of 120” addressed to a wide audience with a healthy dose of skepticism.

How to calculate your personal norm?

Knowing your personal maximum heart rate (MHR), you can determine your pulse zones, and build your training plan in accordance with them.

MHR is the maximum number of heart contractions per minute that is achieved at the limit of the body's capabilities. It can be determined either in laboratory conditions, for example, in a sports clinic (the most accurate and accurate way), or using one of the formulas:

• Standard: MHR = 220 – (minus) your age
• More modern: MHR for men = 214-(0.8 x age), MHR for women = 209-(0.9 x age).

Factors affecting heart rate

Regardless of the load during training, there are a number of factors affecting the cardiovascular system:

1. Age. The older a person is, the lower his heart rate;
2. The level of fitness of the body. A powerful, trained heart contracts less frequently at any level of stress. For an athlete at rest, the norm will be approximately 40 beats; for the average person it is a symptom of illness;
3. Weight. The greater the body weight, the higher the load on the heart at any level of external stress.
4. Bad habits. Alcohol, toxic and narcotic substances greatly increase the load on the heart; smoking also directly overloads the blood vessels;
5. Stress. Each body reacts to stress differently; For some, the heart beats faster, for others it can slow down to pathological levels;
6. Temperature. If the body temperature is elevated (for example, during illness), the heart contracts more often, trying to saturate the body with oxygen and speed up the release of sweat to cool down. When the body is heated (sauna), the heartbeat also accelerates, even before training levels

How the heart works while running

The heart is a muscle, which means, like any other muscle, it can be trained.

When we run, the body's (and muscles') need for oxygen increases significantly, which means the heart must deliver a larger volume of blood to them than at rest. The unit of measurement here is usually taken as the minute volume (MV), that is, the volume of blood that the heart can “distill” in one minute. It is calculated using a simple formula:

MO = SV x HR

What are these scary abbreviations? Let's explain.

Stroke volume (SV) is the amount of blood that the heart pumps out in one beat.

Heart rate is the number of heart beats per minute (almost the same as pulse). You can learn more about heart rate here.

As these indicators increase, the minute volume of blood also increases. It would seem that this is what we are trying to achieve? If heart rate increases, will minute volume also increase? Will the muscles receive more blood, will the body be able to cope with the load better? Not certainly in that way. When we run for a long time at a high heart rate, we simply do not allow the heart to rest between beats; it does not have time to pump enough oxygen, and we rather harm it than help it develop.

Ways to measure heart rate while running

And although your general condition during a run is the best indicator of good health, in some cases, measuring your heart rate during exercise is necessary. You can do this in the following ways:

• Counting beats on the carotid artery or wrist. It is in these places that the pulse is best felt. The number of hits in 15 seconds is determined and the indicator is multiplied by 4. It is worth considering that this method is not absolutely accurate. In addition, it is not entirely convenient.
• Using a heart rate monitor (cardiometer). Among the many varieties of these devices, the models with a chest mount are the most convenient. A sensor located on the belt transmits readings to a monitor that looks like a wristwatch. Devices that measure your pulse with the touch of a finger may not give accurate results in certain weather conditions. The undoubted advantages of these gadgets include a sound signal that will sound if the specified heart rate threshold is exceeded.

Paying attention to your health and well-being will allow you to fully enjoy life.

The body's response to changes in heart rate

For every action, the body chooses the optimal reaction. During a run, the muscles require more blood, which will flow more frequently to prevent no or low oxygen levels in the blood. The problem is solved by increasing the pulse and changing the minute volume of blood.

About high heart rate

Interesting fact! If you reach your maximum heart rate and try to maintain it, nothing will work. The body turns on a mechanism that is responsible for reducing the frequency of strokes. In the best case, you will be able to maintain your maximum heart rate for 3-5 seconds.

An exception is the use of adrenaline, when the pulse increases due to the action of the drug. In this case, the maximum pulse can last much longer, but the end result is a risk of “heart rupture” when the integrity of the heart walls is disrupted (endocardium, epicardium, myocardium - in order from the outside to the inside).

About low heart rate

Regular jogging helps train the heart and leads to its enlargement (hypertrophy). Following the increase in heart volume, the pulse rate drops. There is a concept - sports bradycardia. In the usual sense, bradycardia is a slow heartbeat due to a disease of the cardiovascular system.

Sports bradycardia is a low heart rate that occurs due to an increase in heart volume as a result of regular exercise. There are no negative consequences. Expressed as a decrease in heart rate below 60 beats per minute.

At the beginning of the summer, the doctor diagnosed my medical record with pronounced bradycardia (pulse 48 beats). It was not possible to prove that such a pulse is a consequence of regular exercise and does not cause poor health.

If bradycardia is a disease, then a low pulse brings with it a number of troubles: dizziness, chronic fatigue, drowsiness. Those with this disease are prescribed restrictions and contraindications for playing sports.

How do you know if you're training too hard or not hard enough to achieve the results you want? To answer this question, it is necessary to conduct training in certain pulse zones. There is a concept of maximum heart rate (pulse), which is taken as 100%. This is the maximum heart rate at which your heart can beat. This indicator is individual. In order to train in specific heart rate zones, you must first determine your maximum heart rate (pulse).

You can do this using one of two existing methods. The first method is to use a formula that determines the maximum heart rate depending on age, in this case you must subtract your age from 220. For example, if you are 40 years old, then according to this formula, your maximum heart rate will be 180 beats per minute. Another method is more accurate and reflects individual characteristics. It involves conducting a medical or fitness test to determine your maximum heart rate. This test is usually performed using a stationary bicycle or repetitive exercise for several minutes and requires very strenuous effort. Therefore, this test should only be performed under the supervision of a doctor. We will not explain how to carry out this test now, because it is only carried out by experienced professionals.

After determining your maximum heart rate, you need to determine what heart rate zone you will be training in. There are five heart rate zones, and the difference between the next and previous heart rate zones is 10% of the maximum heart rate. Training in each zone has its own characteristics and results.

Read more about heart rate zones.

Heart healing zone.

The first zone is called the “heart healing zone.” It lies between 50-60% of your maximum heart rate. Training in this zone is the most comfortable and easiest. This zone is best suited for people who are either just starting to exercise or have a low level of fitness. For those of you who walk, you are most likely training in this zone. Despite the belief that training in this zone does not burn enough calories or be intense enough to improve cardiovascular and respiratory health, it has been shown to reduce fat, blood pressure and cholesterol. Training in this zone also reduces the risk of degenerative diseases and is non-traumatic. When training in this zone, 10% of carbohydrates (as a source of energy), 5% of proteins and as much as 85% of fats are burned.

Fitness area.

The next zone is called the “fitness zone”; it lies within 60–70% of the maximum heart rate. Again, when training in this zone, 85% of fats, 10% of carbohydrates and 5% of proteins are burned. As studies show, when training in this zone, you ensure the mobilization of fats (i.e., the release of fats from cells) and the transport of fats (the entry of fats into the muscles). Thus, when you train in this zone, you force your fat cells to increase the rate of fat release and your muscles to burn fat. However, the results of training in this zone are not limited to what you can achieve by training at an intensity of 50-60% of your maximum heart rate. By training in this zone, you increase the total number of calories burned compared to the previous zone and further improve the condition of your cardiovascular and respiratory systems. When you train in this zone, you burn more calories simply because the workout is more intense.

Aerobic zone

The third zone, the “aerobic zone,” involves training at an intensity of 70–80% of your maximum heart rate. This is the most preferred area for endurance training. When training in this zone, the functionality of your body increases significantly, the number and size of blood vessels increases, the vital capacity of the lungs and tidal volume increase. Pulmonary ventilation intensifies, and the arteriovenous difference in oxygen increases. Moreover, stroke volume (the amount of blood pushed out by the left ventricle per contraction) increases and resting heart rate decreases. What does all this mean? This means that the functional state of your cardiovascular and respiratory systems improves, as well as the size and strength of your heart. When training in this zone, 50% of carbohydrates, 50% of fats and less than 1% of proteins are burned. In addition, as the intensity of the workout increases, the number of calories burned also increases.

Anaerobic zone

The next zone is called the “anaerobic zone”, which lies between 80-90% of your maximum heart rate. When training in this zone, the indicator of maximum oxygen consumption (the maximum amount of oxygen consumed during training) improves, which means that the condition of the cardiovascular and respiratory systems also improves, tolerance to lactate (lactic acid) increases, you become more resilient, that is, you are more capable endure fatigue. Since the intensity of the workout in this zone is higher than in the previous three zones, the number of calories burned is higher. In this case, 85% of carbohydrates, 15% of fats and less than 1% of proteins are burned.

Red line zone.

The last zone is called the “red line zone”, it lies between 90–100% of your maximum heart rate . When training in this zone, remember that you are working at maximum heart rate , your heart will not be able to beat faster. When training in this zone, the maximum number of calories is burned, and the proportion of fat is the smallest percentage compared to other zones. So, 90% of carbohydrates are burned, only 10% of fats and less than 1% of proteins. The intensity of work during training in this zone is so high that not everyone is able to withstand the minimum 20-minute workout or even the first 5 minutes of training. You can only train in this zone if you are in very good physical shape and under the supervision of a doctor. People typically use this zone for interval training. For example, you train for three minutes in the aerobic zone, and then for one minute in the red line zone, and then again in the aerobic zone. This is called interval training.

When you see the first results of your training, the inspiration and joy that you will experience will make you think that the changes that have occurred in you were worth the effort. Action creates motivation. Good luck to you!

What should the pulse be?

The normal heart rate at which it is best to run should be in the range of 115-125 beats per minute. Running at such a pulse rate stimulates the circulation of venous blood, promotes the rapid breakdown and removal of lactic acid from the muscles, and normalizes the functioning of the cardiovascular system. Running at this heart rate is considered restorative for the whole body.

In addition to the above, when running at a heart rate of 115 to 125 beats per minute, oxidation and removal of fats occur, which in turn brings your body into a slender, toned state.

Undoubtedly, running is useful for everyone, but for some indicators it is worth reducing the load and pace of running. The most dangerous pulse when running is considered to be 220 beats per minute or higher. With such an increased pulse, blood pressure increases, the heartbeat quickens, the whole body works in emergency mode, which is not useful, and even dangerous. Such a high heart rate can lead to breathing problems and fainting.

For women

To keep themselves in good physical shape, many women use a very common form of exercise - running. Jogging at a fast or moderate pace for 30 minutes every day significantly improves physical and mental health.

A normal heart rate for women when running is considered to be between 118 and 137 beats per minute.

Regularly measuring your heart rate before and after running will help determine the amount of stress a woman can allow her body.

Excessive stress for beginners in this matter can lead to:

• to shortness of breath,
• failure of breathing,
• tingling in the right side,
• increased blood pressure.

Therefore, it is advisable to determine the load force based on the accepted norm. Let’s say that a woman’s normal heart rate is 85 beats per minute, and after a run it is 145. This indicates that the run was too intense or too long, and your body is not yet trained enough to run such distances. In this case, you can reduce the pace and duration of your run.

Half-hour jogging is very beneficial for women of any age. While running, dopamine is released - the hormone of happiness, which can significantly improve your mood and relieve depression.

And a very important point for all women who use running to lose weight: in one hour of long runs, about 1000 kcal are consumed!

This suggests that regular running can keep the body in shape, achieve slimness and maintain it. You will never become obese if you use running as a regular exercise.

What should your heart rate be for different types of running?

A decrease or increase in the number of strokes at any age indicates disorders in the cardiovascular system. Therefore, with such a symptom, it is necessary to take care of your health, otherwise with age the pathology will develop and the problems will become more serious.

It is important to know two pathological types of pulse:

1. Tachycardia - acceleration of heart rate.
2. Bradycardia is a slow heart rate.

There are physiological causes of tachycardia:

• strong pain;
• stress;
• physical overload;
• cold;
• medications.

The pathological causes of tachycardia are as follows:

• cardiac ischemia;
• increased blood pressure;
• diseases of the autonomic nervous system;
• neoplasms;
• diseases of the heart muscle;
• hormonal imbalances;
• bacterial and viral pathologies;
• blood loss.

A man’s normal pulse changes not only from strength work, but also naturally (due to emotional excitement, overeating, cold). In this case, the heartbeat returns to normal when the influencing factors disappear. In the presence of vegetative-vascular dystonia, not only tachycardia, but also rhythm disturbances can be observed, however, in the absence of stress, the heart pulse in men returns to normal in 20–40 minutes.

Bradycardia

There are natural causes of bradycardia, namely, when the vagus nerve is irritated, a reflex slowdown of the heartbeat occurs.

An acceleration or deceleration of the pulse in men at any age indicates disturbances in the functioning of the heart, which can be caused either by pathologies of the cardiovascular system, along with diseases of other systems and organs, or by a natural physiological state.

Tachycardia in men can be provoked by physiological or pathological reasons.

Like tachycardia, it can be caused both by natural physiological processes in the body and by pathological causes hazardous to health.

That is why the identification of pathological symptoms should always be a reason to consult a doctor who can find out the cause of disturbances in the heart rate.

While determining the symptoms of changes in heart rate of a natural physiological nature, you can eliminate it yourself.

Physiological tachycardia is caused by the following conditions:

• physical overload;
• stressful situation;
• cold;
• strong pain;
• taking certain medications.

After exposure to physiological causes, the heart rate increases for some time, and after the influence of the factor ceases, the heart rate returns to normal.

Pathological tachycardia is observed for a long time and is associated with disturbances in the functioning of the heart and other systems and organs. Increased heart rate in such cases can be caused by the following reasons:

• hypertonic disease;
• cardiac ischemia;
• myocardial pathologies and heart defects;
• disturbances in the functioning of the autonomic nervous system;
• bacterial and viral infections accompanied by fever;
• endocrine pathologies;
• bleeding;
• poisoning with toxic substances or drug overdose;
• oncological diseases.

With pathological tachycardia, in addition to increased heart rate, a person experiences the following symptoms:

• heartbeat;
• feeling of heaviness or pain in the chest;
• shortness of breath and feelings of lack of oxygen;
• frequent dizziness;
• increased fatigue;
• sleep disorders;
• fainting (sometimes).

Physiological bradycardia is observed in the following conditions:

• physical fitness of athletes or people engaged in heavy physical labor;
• night sleep;
• psycho-emotional or physical fatigue;
• physical impact on reflex zones (a tight collar of a shirt or a tightly tied tie compresses the vagus nerve, pressure on the eyeballs);
• slight hypothermia or exposure to high humidity and heat;
• taking certain medications (the general state of health does not change).

Sometimes a person may experience so-called idiopathic bradycardia, in which the general state of health does not change in any way and doctors cannot find out the reason for the slowing of the pulse. With physiological bradycardia, heart rate returns to normal after the cessation of exposure to the factors causing it, and treatment for this condition is not required.

Pathological bradycardia is provoked by the following diseases:

• peptic ulcer;
• neuroses and depression;
• traumatic brain injuries;
• mediastinal neoplasms;
• heart pathologies: myocardial infarction, cardiosclerosis, Morgagni-Adams-Stokes syndrome, myocarditis, endocarditis, etc.;
• poisoning with nicotinic acid and nicotine, lead, organophosphorus and narcotic substances;
• drug overdose;
• some infectious diseases: viral hepatitis, typhoid fever, severe sepsis;
• hypothyroidism

With pathological bradycardia, in addition to increased heart rate, a person experiences the following symptoms:

• dizziness due to low blood pressure;
• pallor;
• dyspnea;
• chest pain;
• fatigue;

• confusion in thinking;
• fainting and convulsions (in advanced cases).

Even their periodic appearance always indicates the need to consult a doctor to find out the root cause of the change in heart rate and prescribe treatment for the underlying disease.

MORE ABOUT: Cat exercise for the back

The material for the PulsNorma.ru website was prepared by: practicing doctor of the highest category, cardiologist Yulia Petrova. Copying is prohibited by copyright.

Heart rate while running is an important indicator of training effectiveness. Its frequency is influenced by the pace of running, its duration, and, directly, the preparation of your body. If you run for health and fitness, then paying attention to your heart rate while running is very advisable.

Running is a physical activity. It can be of different intensity. Your heart rate when running will depend on how actively you force your body to work.

The faster you run, the more nutrients and oxygen your muscles consume. This means that the faster these substances need to be delivered to the muscles along with the blood. And, accordingly, the faster your heart should beat.

For example, as the heart rate increases, the volume of blood that the heart pumps into the bloodstream per beat increases. Naturally, this increase cannot continue indefinitely. And the limit is reached at approximately 120 beats per minute (with an individual adjustment of plus or minus 5 beats).