2024-01-21 02:18:00
▲Increasing your maximum heart rate through aerobic exercise can increase muscle tension and improve physical and mental health. (Schematic diagram/Dazhi)
Pictures and text/Chao Health
Do experts look at the “maximum heart rate” when running?Experts reveal the standard values for each age group
Is the “heart rate” during running closely related to the training effect following exercise? It is understood that the level of heart rate can measure the degree of exercise of an individual during exercise; and by tracking heart rate, it can also help people achieve weight loss or fitness goals to the maximum extent. Some studies have pointed out that increasing the maximum heart rate through aerobic exercise or cardiorespiratory exercise can help improve physical fitness, increase muscle tone and improve overall physical and mental health.
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According to guidelines published by the American Heart Association (AHA), a higher heart rate indicates a higher level of physical activity. The ideal heart rate for an individual when running or other forms of exercise depends on age, current activity level, fitness plan, or personal medical status. Or medical history, etc. According to the recommendations of the American Heart Association, it is recommended that people aim to reach 50 to 85% of their maximum heart rate during exercise. The maximum heart rate is regarding “220 beats per minute (bpm) – individual age”. For example, if you are 20 years old, the maximum heart rate is regarding 220-20 = 200 bpm.
The American Heart Association says that when starting to exercise, individuals should aim for the lower end of their target heart rate range (50 percent of maximum heart rate) and gradually increase it over time (85 percent of maximum heart rate). On average, the American Heart Association recommends that all age groups set target heart rates through:
20 years old: 100–170 bpm
30: 95–162 bpm
35: 93–157 bpm
40: 90–153 bpm
45: 88–149 bpm
50: 85–145 bpm
55: 83–140 bpm
60: 80–136 bpm
65: 78–132 bpm
70: 75–128 bpm
The lower the resting heart rate, the stronger the heart? Is continuous high-intensity running harmful?
As for how running affects heart rate? Research published in “Frontiers in Cardiovascular Medicine” in 2018 pointed out that people can indeed improve heart health and reduce “resting heart rate” (referring to the number of heartbeats per minute when awake and inactive) through regular exercise. Studies have pointed out that there is a close relationship between running and resting heart rate. Regular aerobic exercise such as running can improve the efficiency of the heart and body’s circulatory system and reduce resting heart rate.
Research shows that when you run, your heart needs to beat faster to provide the blood and oxygen your body needs. Over time, the heart’s muscles become stronger and pump more blood with each beat. This means that at rest, the heart can beat at a slower rate while still providing the blood and oxygen the body needs, so the resting heart rate is lower.
Resting heart rate is considered one of the indicators of health and fitness. Generally speaking, athletes have lower resting heart rates because their hearts are more efficient, and a low resting heart rate generally indicates good cardiovascular health. However, research also emphasizes that continuous high-intensity running (such as marathon competition) may be harmful to heart health. Therefore, when performing aerobic exercise, it is still recommended to adjust the training menu according to your own physical condition.
Could a high heart rate harm your cardiovascular system?”3 major signs” indicate overtraining
Although increasing your heart rate while running and lowering your resting heart rate are potential goals of exercise, a heart rate that is too high can be harmful. According to the Journal of Clinical Medicine, signs of a high heart rate include difficulty breathing, chest tightness, and being hyperventilated and unable to speak normally while running. If you notice the above happening, you should slow down your running speed and focus on steady breathing.
In addition, if an individual is taking any drugs that can lower the heart rate or affect cardiac response, or even has a history of cardiovascular diseases such as arrhythmia and myocardial infarction, they should discuss safe exercise patterns with their attending physician to avoid affecting cardiovascular health.
This article is reproduced with permission from: Chao Health《Don’t just look at the scale following running! Is “maximum heart rate” training more effective?Expert: Heartbeat at least XX beats per minute》
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