High heart rate while running?
Try these 4 Super effective ways to control your heart rate
Warm up well before running
Warm-up is an important part of running
It doesn't just prevent sports injuries
It also helps smooth the transition from a resting state to a moving state.
A good warm-up includes dynamic stretching and low-impact exercises
Such as easy freehand gymnastics and jogging
This will gradually wake up the muscles and improve blood circulation in the body
Avoid abnormal increase of heart rate caused by sudden increase of cardiopulmonary load
Method and skill
Controlling running rhythm, especially stride frequency, is key to controlling heart rate. Here are some practical tips
Increase stride frequency: Trying to increase stride frequency to 160-180 steps per minute can reduce the impact of each step and reduce the heart rate
Shorten stride length: By controlling stride length, avoid the body shock caused by excessive stride length, thereby reducing the heart rate.
Increase stride frequency: Trying to increase stride frequency to 160-180 steps per minute can reduce the impact of each step and reduce the heart rate
Remember, the purpose of running is to be healthy
Not speed
By pacing your runs
We can keep our heart rate steady at the same time
Enjoy running
Control breathing rhythm
Breathing is an important means of regulating heart rate.
Proper breathing methods can help us better control our heart rate
Abdominal breathing: Deep breathing is achieved by expanding and contracting the abdomen, rather than relying solely on the chest
Breathing rhythm: Try the rhythm of "two steps, one breath, two steps, one breath" to keep the breath even and stable.
Proper breathing can not only improve the utilization of oxygen, but also effectively control the heart rate, making our running easier.
Use interval training
Interval training is an effective method of heart rate control that improves cardiorespiratory function by alternating high-intensity and low-intensity exercises：
High-intensity exercise: Fast running for 30 seconds to 1 minute at 80-90% of your maximum heart rate.
Low-intensity exercise: Follow with 1-2 minutes of jogging or brisk walking to allow the heart rate to gradually recover.
In the process of controlling running heart rate, heart rate monitoring chest strap is an important auxiliary tool.
How it works: The heart rate band calculates heart rate by sensing the weak electrical signals generated by the heart with each contraction through electrodes in the chest.
This measurement is considered very accurate because it directly reflects the activity of the heart.
How to use:
Before wearing the heart rate band, it is recommended to wet the electrode with a small amount of water, which can improve the electrical conductivity and ensure the accurate transmission of the signal
The heart rate band should be worn directly below the sternum, making sure it is in close contact with the skin. Too high or too low a position can result in inaccurate measurements
In the process of exercise, real-time observation of heart rate data changes, timely adjustment of exercise intensity
By using heart rate detection chest straps, we can more accurately monitor heart rate changes, thereby more effectively controlling heart rate during running, improving the safety and effectiveness of exercise.
Post time: Nov-05-2024
