Pulse while running: maximum, normal and heart rate for burning fat. What should your heart rate be for different types of running?

Pulse is not a constant value. It depends on many factors: gender, age, the presence of cardiovascular pathologies, the level of stress resistance, and the physical condition of the person. Assessing changes in heart rate (HR) makes it possible to objectively monitor the work of the heart during a run and monitor the state of fitness of the body. Therefore, every runner needs to know what his heart rate should be while running.

Normal running heart rate

The most comfortable heart rate during athletics training is considered to be 120 per minute. This number of heart contractions provides the heart muscle with a sufficient amount of oxygen for it to carry out its activities uninterruptedly in the required volumes. Physical activity at this heart rate is considered beneficial.

A heart rate of 120-130 beats is the threshold for burning fat, so those who want to lose weight should not strive for grueling running loads, but choose the type of jogging in which the heart rate will not exceed 120.

Increasing the heart rate while jogging to 130-145 beats per minute (bpm) already falls under the category of cardio exercise. The heart of an unprepared person is not ready for such stress, so such palpitations can cause pain in the heart area, a feeling of shortness of breath, and dizziness.

Regular athletics exercises with a heart rate of 145-165 contribute to the appearance of additional capillaries in the muscles, the growth of muscle mass and the redistribution of blood in the body. Such a heart rate when running develops endurance, but this training can no longer be called health-improving.

A higher heart rate (over 170 beats/min) is observed in professional athletes running at speed. For an untrained novice runner, such palpitations could cause a heart attack.

What kind of running is good?

Not every run is beneficial to a person. Sprinting or steeplechase are sports running types that are not recreational. In order to improve health, lose weight, and increase the fitness of the body, it is necessary to give preference to running:

• jogging (jogging);
• with aerobic exercise;
• at intervals;
• fartlek (with variable speed).

Jogging is suitable for daily exercise. It is suitable for people of all ages and with any level of physical fitness. The heart rate during this type of running does not exceed 120 beats/min.

Aerobic running involves controlling your heart rate. This type of training consists of running movements with a heart rate in the range of 115-125. It is good for the musculoskeletal system and is a good way to lose weight.

Interval running is alternating speed of movement over distances of different lengths. The runner accelerates over a short section of the distance, after which the speed of his movement decreases to a recovery pace over a long section of the distance. The goal of the recovery pace is to reduce the heart rate to 120. This type of athletics training is usually practiced by experienced runners, as it requires an initially high level of physical fitness from the person.

Fartlek, which means “game of speeds” in Swedish, is a running game with alternating speeds. Fartlek involves changing the speed of movement from walking to slow or fast running in any order and for an arbitrary length of distance. This jogging strengthens the heart muscle and ankle joints. Heart rate changes repeatedly during fartlek, which is the main training criterion.

How to determine your norm

OP (bottom) = 195 × 0.5 = 98 beats/min - lower limit (equal to 50% MP).

OP (top) = 195 × 0.6 = 117 beats/min - upper limit (equal to 60% MP).

OP (bottom) = 199 × 0.5 = 100 beats/min - lower limit (equal to 50% MP).

OP (top) = 199 × 0.6 = 120 beats/min - upper limit (equal to 60% MP).

Thus, through simple calculations, we obtain the optimal heart rate range for the running load. In our example, at the initial stage of jogging, the OP for a 25-year-old man will be 98-117 beats/min, and for a 25-year-old woman - 100-120 beats/min.

In a similar way, OP figures are calculated for runs of medium intensity, the load for which is 60-70% of MP. This type of running helps burn fat and train the heart.

After the runner's body gets used to moderate loads, it becomes possible to train it for endurance. For an intensive athletics activity, OP is calculated based on a load of 70-80% MP.

Excessive physical activity depletes the circulatory system and harms the musculoskeletal system, so it is not advisable to exceed the individual OP by exhausting yourself with excessive loads. A decrease in heart rate when running below the lower limit of OP will not bring the results expected from training. Training should be fun for the runner and help him achieve his goals. To avoid deterioration in health, a person needs to undergo examination and consult with doctors before starting running training.

In the mid-1980s, a flurry of unexpected deaths from heart attacks among middle-aged people swept across our country. As it turned out much later, this became a tragic reaction to the mass slogan “Run from a heart attack!”

At that time, medical propaganda encouraged people to go to stadiums and jog to improve their health. And many ran, often to the limit of their body’s capabilities. Those who overcame these very “borders” ended up in hospital beds with severe consequences of heart attacks. Those who were less fortunate were included in the disappointing death statistics.

Why do active people suddenly become victims of heart attacks? Modern medicine explains: everything is good in moderation; excessive exercise not only does not benefit health, but also creates a risk to health and even life. Untrained hearts could not withstand the harsh rhythm imposed by novice runners.

On the other hand, a significant reduction in loads will not give any health benefits from running, or this result will be minimal. This is especially true if the goal of running is not only the overall health of the body, improving the condition of the cardiovascular system, but also getting rid of excess fat deposits.

Pulse as an indicator

An objective indicator of the amount of load when running, or during any other physical activity, is the heart rate (HR) - pulse. With any physical activity, the heart rate increases. Increasing the pulse to certain values ​​improves blood supply to tissues and organs, saturates with oxygen, and improves the vital functions of the body as a whole.

However, at higher heart rates, the heart begins to work not just in a more intense mode, but in an overload mode. In severe cases, the heart cannot withstand such stress. This is the pulse value at which the heart becomes overloaded - a threshold value, different for each person. Also, the value of heart rate for the optimal training regimen is purely individual, when, on the one hand, running allows you to lose weight, and on the other hand, it does not overload the heart.

What does pulse depend on?

Heart rate depends on many factors, such as age, gender, weight, and level of training. The last parameter is very important. The more trained a person is, the calmer his heart reacts to stress. The heart of a beginner runner beats one and a half times faster than that of a trained runner, all other things being equal.

Overweight people overload their hearts, which is why fat people experience tachycardia almost every time they run.

Ambient temperature also affects your heart rate. When running in hot weather, your heart will pump blood faster than when jogging in cool weather.

Alcohol and smoking have a huge impact on the cardiovascular system and pulse. And although it is believed that running and smoking are incompatible, some people try to combine it, even against common sense, by taxing their heart twice, both through training and through smoking.

Even your emotional state significantly affects your heart rate. Some people react to stress by increasing their heart rate, others by slowing it down.

Maximum heart rate

Threshold heart rate is an important indicator for calculating the optimal load when running. Exceeding this threshold is fraught with serious health consequences, especially for people who have long passed the age of adolescence.

The maximum allowable heart rate is calculated using the formula:

220 minus age (for men) and 226 minus age (for women).

According to this formula, the threshold heart rate for a 30-year-old man is 190, for a woman – 196.

Obviously, the older the person, the lower this value. You need to understand that this formula is not ideal; it does not take into account all the factors that affect the pulse. However, the figures obtained using this formula can become an objective guide.

Every beginner, and not only runner, needs to know these numbers. Exceeding these numbers can lead to dire consequences. It can be assumed that the victims of the call to “run from a heart attack” ignored the capabilities of their body, exceeding the maximum possible heart rate.

Running intensity

The intensity of physical activity can be determined by your heart rate when running. The load is considered low intensity if the heart rate when running is no more than 65 percent of the maximum heart rate. Typically, this heart rate value occurs when walking at an average pace.

Experienced trainers advise an untrained person to start running at exactly this intensity. For the first two to three weeks of running, your heart rate should not exceed 65% of your maximum. For a 30-year-old man, this value is 123 beats per minute.

Moderate intensity training is between 65 and 70 percent of your maximum heart rate. For a 30-year-old man, this figure would be approximately 133 beats per minute. You can start running at this intensity after three to four weeks of regular jogging.

Intense running is considered when the heart rate during running reaches 70-85 percent of the maximum possible heart rate. In relation to our hypothetical 30-year-old man, the pulse during intense exercise should be about 160 beats per minute. Intense training is acceptable for trained people who can easily endure long runs at moderate intensity.

Pulse for fat burning

Running is a great fat burner. With regular running, fat depots begin to melt quickly. It would be logical to assume that the higher the running intensity, the faster fat tissue is consumed. However, in practice, this dependence is not direct, and in order to get rid of the maximum possible amount of fat, it is not necessary to torment yourself by running at the highest speed.

There is evidence that thirty minutes of running at an average pace (60-70 percent of maximum heart rate) allows you to burn 146 kilocalories, but only half of them, that is, 73 kilocalories, come from fat tissue.

Half an hour of running at a high pace (at 85 percent of your maximum heart rate) will burn 206 calories, but only 40 percent will come from fat, or 82 kilocalories.

The effectiveness of fat breakdown is also affected by the duration of the workout, but there is no direct relationship here either. Explosive effort, running short distances at maximum speed do not lead to maximum fat breakdown.

An hour's jogging at a slow to medium pace (60-70 percent of your maximum heart rate) will help you lose weight much more effectively than 20 minutes of high-intensity running (80 percent of your maximum heart rate). Long, moderate-intensity running is considered optimal for weight loss.

How to find out your heart rate while running

The best way to know and monitor your heart rate while running is to use a heart rate monitor. Modern heart rate monitoring devices allow you to program data, and the heart rate monitor will alert you with an audible signal if you exceed the maximum heart rate threshold, or the data about your heart rate that you consider optimal for running.

While there is no heart rate monitor, you can measure your heart rate manually. Place your index and middle finger on the carotid artery, where the pulse can be felt best, and count the number of beats in 15 seconds. Then multiply these numbers by 4 to get your heart rate per minute.

Sport in the modern world has become not just a fashionable hobby, but also an integral guarantee of a healthy and strong body. Everyone chooses their own direction. Some people like to work out in the gym, while others choose to go for a morning run. But to ensure that sport does no harm, it is worth considering the factors that contribute to both maintaining good health and its rapid deterioration. One of the most important elements is heart rate. Monitor your heart rate while running; it is worth checking throughout the entire workout, as well as at rest. The heart pumps huge volumes of blood through the body. During any load, the speed of this process increases, which can lead to irreparable consequences, rapid “wear and tear” of the main organ of the human body.

Why monitor your heart rate while moving?

One of the most popular and accessible types of sports is running. After all, this does not necessarily require large funds, or gyms. You can jog in any nearby park, at a school stadium near your home or other pedestrian streets. But it is worth remembering that loads that are not controlled by specialists cannot be too large and sudden. Don't try to break world records on your first run. For beginner athletes, in any case, it is necessary to monitor your heart rate when running. There are certain standards for how to correctly calculate acceptable heart rates during physical activity. Following them will help not only maintain health, get the body in shape, but also strengthen the heart muscle. In addition, the right approach to exercise will help those who want to lose weight lose extra pounds faster.

Maximum performance

There is an approach to how many times a runner’s heart should contract and the maximum rate is calculated as the difference between 220 and the athlete’s age. When the number of beats per minute begins to exceed the resulting figure, it is necessary to reduce the load level. Although such calculations were taken into account many years ago, modern medicine protests against them. This is explained by the fact that for beginners in running, the maximum figure according to these calculations may be too high and lead to a heart attack. There is another formula that is more preferred in medical circles. It is named after its creator Tanaka and looks like this: maximum heart rate = 208 - 70% of age. Although many experts are ready to argue in this case, presenting numerous facts that prove the need for an individual approach. That is why the pulse is considered most correct when running, when the athlete feels normal, he can calmly breathe through his nose and talk without shortness of breath.

The normal heart rate during running is different for everyone. This is due to some factors that are individual in nature, namely:

1. weight – people with greater body weight have an increased heart rate, which should be taken into account when determining a normal heart rate when running for them;
2. bad habits - smokers and people who frequently drink alcohol also have a higher pulse rate than those who do not;
3. physical training - in more trained people who constantly play sports, the pulse increases significantly less than in beginners;
4. emotional stability - various kinds of emotional stress have an undeniable effect on the heartbeat, for some during excitement it increases, for others, on the contrary, it decreases;
5. environmental factors - the higher the air temperature, the faster the heart contracts, so it is imperative to focus on this when calculating the normal heart rate for a person while running.

Calculation of maximum heart rate when running

Experts have found that for endurance training, which includes running, the heart rate should not exceed 70-80% of the maximum, which should be calculated using the first method outlined above. On average, these indicators are at the level of 135 - 155 beats per minute. If the calculations showed a higher result, then it is worth changing the training scheme. Although for the first runs it is better not to exceed 120 beats per minute.

You can measure your pulse while moving using the carotid artery or using a special device, a cardiometer. The first method will give more correct results if you count the blows not in 15 seconds and multiply by 4, but in a whole minute. It is during this time that you can determine not only the number of beats, but also listen to the rhythm of the heartbeat.

How to run at a low heart rate

But the maximum heart rate should be determined only to control the effect of stress on the body. Experienced runners, especially marathon runners, advise learning to run at a low heart rate. It is this ability that characterizes sufficient heart strength and readiness for long-term intense training. For athletes who exercise for a long time, a heart rate of 40-50 beats per minute is not critical. Beginning runners should pay attention to running at a low heart rate for at least half an hour. Aerobic exercise will be the best way to achieve this.

Running is one of the most suitable types of training, which allows you not only to get your body in order, but also to develop endurance and strength. But you shouldn’t fanatically rush into sports, especially if you’ve never done it, but it’s better to start exercising thoughtfully and carefully. Monitoring your heart rate during training by measuring your pulse should be a mandatory part of every run in order to achieve positive results and not harm your health.

What is the optimal heart rate when running? This question worries everyone who is just starting to run. After all, when running, the heart rate increases - the heart, working intensively, begins to pump blood more actively. This helps to saturate all cells of the body with blood. At the same time, excessive loads negatively affect the cardiovascular system. Therefore, first, every person who decides to go jogging regularly should calculate the so-called limit value of the pulse, upon reaching which the heart muscle needs to be given a break.

Beginner runners - moderate load

It is impossible to derive one number for absolutely all people - the threshold heart rate value fluctuates depending on many factors: a person’s age, his physical fitness, endurance, and the ability to breathe correctly while running. Therefore, there are several options for calculating the optimal heart rate:

• Previously, the threshold value was calculated in a simple way: the age of the runner was subtracted from 220. It was believed that upon reaching the obtained figure, the load should be reduced.
• Today it is believed that such a calculation is not suitable for beginner runners: the upper limit of heart rate turns out to be too high for untrained people. If a person who is not accustomed to constant loads works up to such a pulse, then overload, as well as problems with the cardiovascular system, are guaranteed. Therefore, 120 beats per minute is taken as the threshold value. But you always need to listen to the state of the body.

How to train your heart rate

Let’s immediately say that the process of lowering the heart rate to the recovery level takes different runners different amounts of time - from several weeks to several months. It all depends on the initial state of the body, its “accustomed” to physical activity, the presence of bad habits, excess weight and other conditions.

If you have a heart rate monitor, be sure to take it with you. If not, take your pulse every 3 minutes using a regular watch.

At the initial stage, it is enough to allocate 30 minutes for jogging. Go to training in a calm state, throw away all worries and focus on the heart rate monitor and your own feelings.

Do a short warm-up - stretch your back and leg muscles - and start with the slowest jog you can. Run at this pace until your heart rate rises to 147-150 beats/min.

As soon as this milestone is reached, switch to a slow step and walk at such a pace until the pulse returns to around 120. During recovery walking, try to breathe regularly and deeply, relax the muscles of the shoulder girdle.

After your heart rate returns to 120, go back to a slow jog, and again go to a walk when your heart rate is around 150. You need to work in this mode for 30 minutes.

It may well be that on your first runs the running time will not exceed 20-30 seconds, and restoring your heart rate will take about 5 minutes. Don’t despair. This is normal. It is necessary to continue to work according to the specified scheme and over time, the running segments will become longer and longer, and the walking segments will become shorter.

When you are fully able to switch to a 30-minute run at a heart rate of 120 beats/min, you can carefully add running time, bringing the total duration to 1 hour.

How to monitor your heart rate

The easiest way is to purchase special equipment for training - heart rate monitors or sports watches. They allow you to effectively control your heart rate without interrupting your workout. Otherwise, to monitor your condition, you need to stop and count your pulse. When measuring your pulse, you determine the number of beats per minute (counting the number of beats in 60 seconds). For convenience, many people count the number of beats in 6 seconds and then multiply the resulting number by 10 or simply add 0 to the resulting number. For example, if you counted 12 beats in 6 seconds, this means that your heart rate is 120 beats per minute. Although counting the number of beats in 6 seconds is most convenient, keep in mind that the longer the time interval you use to count the beats, the more accurate the result will be. For example, counting the number of beats for 30 seconds and then multiplying the number by 2 will provide a slightly more accurate result than counting the number of heartbeats for 15 seconds and multiplying the resulting number by 4, or counting the number of beats for 10 seconds and multiplying the resulting number by 6. Always use the same time interval that you have chosen for yourself.

It is also convenient when devices that calculate the optimal heart rate sound an alarm when the threshold value is exceeded. This means that it is necessary to reduce the speed of movement or even take a step.

Over time, training can be built very effectively, thanks to the ability of heart rate monitors to save readings and then calculate the average value. After all, a constant increase in heart rate will improve the fitness of the body and become healthier.

When to increase the load

Experts today recommend sticking to the following indicators: your heart rate while running should be approximately 120 beats per minute. Therefore, if this value is exceeded, you should slow down until the heart rate is restored to normal. If your running heart rate can be kept at 120 beats per minute during a 40-minute workout, then you can move on to more complex loads and increase the threshold to 130 beats, and then higher.

It is important that the pulse after running to a reading of 60-80 beats per minute is restored no longer than 5-10 minutes. If it takes a long time to restore normal heart rate, then the load should be reduced.

Select your heart rate for training

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 within 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 the 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”, it lies within 80-90% of the 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 within 90-100% of the maximum pulse. When training in this zone, remember that you are working at your maximum. pulse, 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!

If you want to understand your body, you should turn to the most important organ - the heart. When the cardiovascular system works normally, a person feels good. Runners should pay special attention to their heart. And nothing speaks better about the condition of the heart than the pulse.

The result of any physical activity is a change in heart rate. The level of change indicates how difficult the load was for the body. Therefore, it is necessary to monitor your heart rate while running in order to be able to assess the degree to which your training matches your body’s capabilities.

What should your heart rate be when running?

The average resting heart rate is 60-90 beats per minute, the maximum value is 190-220 beats - this is the norm, which is accepted on the basis of many years of tests. The frequency of blows is a purely personal indicator and cannot be the same in comparison with another person.

During a run, your heart rate changes depending on the pace of your run. As a rule, at the beginning of a run, the heart rate increases smoothly, gradually increasing the number of beats. If you set a high pace from the very start, your heart rate will increase sharply. As a result, dizziness and fatigue are possible.

A sharp increase in heart rate at the beginning of a run may be a consequence of the disease. If you have just started jogging and your heart rate is already going through the roof, you should think about going to a cardiologist and getting an ECG.

The appearance of a feeling of fatigue at the very beginning of training when choosing a fast pace can occur due to the long period of adaptation of the body systems to “sharp” load. This mechanism can be trained, but if you have not trained it, you should start jogging at a low pace.

The optimal heart rate when running is calculated using the formula:

(Maximum heart rate - age)*60-70%

The maximum heart rate is the number of heart contractions that the heart is capable of performing in a minute during maximum intense physical work. By default, the maximum heart rate is 220 beats. If you do not know the Max pulse, use this number. If you know, substitute your result for greater accuracy.

We subtract age from maximum heart rate. Thus, the difference in the degree of development of the cardiovascular system is compensated when a child has a higher number of strokes than an adult.

After obtaining the result from the brackets, we multiply the resulting number by 60 and 70% to get two results with a slight difference. For example, 120 and 140 beats - training in this range will bring the greatest healing effect.

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 heart rate can last much longer, but there is a risk in the end result “heartbreak” when the integrity of the heart walls is compromised (endocardium, epicardium, myocardium - ok from outside to 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 to control your pulse?

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:

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

What affects the pulse?

Each person has a different heart rate measurement. Even with this fact in mind, however, there is a difference between a healthy and unhealthy heart rate. A healthy heart rate includes changes under the influence of physical activity. These changes can be permanent (athletic bradycardia) or temporary (smooth change in rhythm during a run).

An unhealthy heart rate is a consequence of diseases that include not only problems with the cardiovascular system. If you have a cold, you may also notice an uncharacteristic change in heart rate at rest and during exercise.

Factors that affect heart rate:

1. Age. It rightfully ranks first on the list, since it directly affects heart rhythms. In children, the pulse is frequent due to the high elasticity of blood vessels and the small volume of the heart. With age, the indicator turns upside down. In an older person, a normal heart rate is often below 60 beats.
2. Weight. The higher the weight, the heavier the heart. As a result, even with the slightest load (squats 5 times), the frequency of contractions increases by 10-20 beats. The level of influence of weight on the rhythm frequency depends on the degree of excess weight presence.
3. Diseases. The presence of diseases from colds to problems with the cardiovascular system causes a change in the pulse value in relation to indicators in the absence of health problems.
4. Weather. The influence of weather on heart rate has different estimates. For example, people with -hypo and hypertension will experience significant impacts from the weather. While a healthy person may not feel the difference at all, it is present in 1-2 hits.
5. Season. It also affects this indicator, since changes in air temperature and humidity, as well as atmospheric pressure, leave a mark on the heart rate monitor during a run.

Pay attention to changes in your pulse and monitor its indicator. Conduct a rhythm recovery speed test: 15 squats - recovery time 1-2 minutes. Don't forget to go for a run regularly and admire your results!