▲ Increasing your maximum heart rate through aerobic exercise can increase muscle tension and improve physical and mental health. (Schematic diagram/Dazhi)
Images and text/Chao Health
Do experts take “maximum heart rate” into account when running? Experts reveal standard values for each age group
Is “heart rate” during running closely related to the training effect after exercise? It is understood that the heart rate level can measure the degree of exercise of an individual during exercise; and by monitoring heart rate, it can also help people achieve weight loss or fitness goals to the fullest extent. Some studies have pointed out that increasing 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 during running or other forms of exercise depends on age, current activity level, fitness plan, or personal medical status, or medical history, etc. According to recommendations from the American Heart Association, it is recommended that people aim to achieve 50 to 85 percent of their maximum heart rate during exercise. The maximum heart rate is approximately “220 beats per minute (bpm) – individual age”. For example, if you are 20 years old, your maximum heart rate is around 220-20 = 200 bpm.
The American Heart Association says that when starting to exercise, people should aim for the lower limit of their target heart rate (50% of maximum heart rate) and gradually increase it over time (85% of maximum heart rate). On average, the American Heart Association recommends that all age groups set heart rate goals through:
20s: 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 your resting heart rate, the stronger your heart? Is continuous high intensity running harmful?
And how does running affect your heart rate? Research published in “Frontiers in Cardiovascular Medicine” in 2018 highlighted that people can actually improve heart health and reduce “resting heart rate” (referring to the number of heart beats per minute when awake and inactive) through a regular physical exercise. Studies have shown that there is a close relationship between running and resting heart rate. Regular aerobic exercise such as running can improve the efficiency of the body’s heart and circulatory system and reduce resting heart rate.
Research shows that when you run, your heart needs to beat faster to supply the blood and oxygen your body needs. Over time, the heart 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 your resting heart rate is lower.
Resting heart rate is considered one of the indicators of health and fitness. In general, athletes have a lower resting heart rate because their hearts are more efficient, and a low resting heart rate generally indicates good cardiovascular health. However, research also highlights that continuous high-intensity running (such as a marathon) can be harmful to heart health, so when performing aerobic exercise, it is still advisable to adapt your training menu according to your physical condition.
Could a high heart rate be harming your cardiovascular system? The “Top 3 Signs” indicate overtraining
While increasing your heart rate while running and decreasing your resting heart rate are potential goals of exercise, too high a heart rate can be harmful. According to the Journal of Clinical Medicine, signs of an elevated heart rate include difficulty breathing, chest tightness, hyperventilation, and the inability to speak normally while running. If you notice the above happening, you should slow down your running speed and focus on steady breathing.
Additionally, if an individual is taking medications that may lower heart rate or affect cardiac response, or even has a history of cardiovascular disease such as arrhythmia and myocardial infarction, he or she should discuss safe exercise patterns with his or her healthcare provider to avoid affecting the cardiovascular system. Health.
This article is reproduced with permission from: Chao Health《Don’t just look at the scale after running! Is “maximum heart rate” training more effective? Expert: heart rate of at least XX beats per minute》
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