How to safely lower your heart rate while running

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Your heart rate or pulse is measured in beats per minute (bpm). During cardiovascular exercise like running, your heart rate increases. Your heart rate while running can be an accurate measure of your fitness level. So is there a safe way to lower your heart rate while running? Read more articles below.

As your work rate increases, so does your heart rate. Blood circulates to your muscles so they can get the oxygen and nutrients they need to keep working.
You can determine a target heart rate for running using a formula based on your age and maximum heart rate. When running, you should train at 50 to 85 percent of your maximum heart rate. To calculate your maximum rate, subtract your age by 220. If your heart rate drops below this, you may want to increase your speed to get better results from your workout. If your heart rate is maxed out, you may want to step back so you can complete your run. A heart rate monitor can help you keep track.

1. Is jogging bad for the heart?

Regular exercise can prevent the risk of stroke or heart attack. But what about the reports of runners dying suddenly while trying to train their bodies? Danish researchers have shown that runners who stick with it have a lower risk of death than non-joggers or those who ditch their towels, according to a report in the British Medical Journal today. 9 . But doctors recommend caution for runners who are inactive or overweight or have heart disease or diabetes.
Due to public concern about running deaths, researchers followed more than 4,600 Danish men aged 20 to 79 years for 10 years. Along with their medical and smoking history, the participants were polled about running.
After taking into account high blood pressure, high cholesterol, and other risk factors for heart disease, the mortality rate in regular runners was significantly lower than in non-runners or non-runners. familiar.
Heart rate is a good measure of how motivated a person is during exercise. A low heart rate during exercise means you need to increase the intensity of that activity, but a heart rate that is too high can be dangerous.
Running is an activity that increases the heart rate. Whether you're training for an event, for weight loss or for endurance training, you can improve your running performance by paying attention to your heart rate.
A person's ideal heart rate during running and other forms of exercise depends on:
Age Current activity level: Runners tend to have lower resting heart rates than people do not jog Air temperature: heat and humidity can increase your heart rate Overall fitness Medical conditions: when you take medicines such as beta blockers that can slow down your rate and dosage High thyroid makes your heart rate faster Stress: Emotions brought on by stress can slow down or increase your speed. Once a person starts exercising regularly and builds up their fitness over time, they will be able to exercise in the higher heart rate zone. This is because they are training their heart and muscles to respond to repeated exertion.
People may start out with a goal of 50% of their maximum heart rate, but soon they will be able to comfortably train with a goal of 85%.
A 2018 review study found that people can improve heart health and lower their resting heart rate by exercising regularly. Regular exercise reduces the risk of heart attack, stroke, and other medical conditions.
However, researchers also suggest that consistently high levels of exercise - such as running a marathon - can be harmful to heart health.
* How to monitor heart rate
Once a person has determined their target heart rate zones, they can find out if they are meeting those ranges by measuring their heart rate while running
The most basic method to check the heart rate is to count the heart rate manually. To do this, a person can gently place two fingers on the opposite wrist until they can feel the pulse. Count the number of consecutive beats that appear for 60 seconds.
An easier way to measure your heart rate during exercise is to wear a wristwatch or heart rate monitor. If not, you should use a treadmill to check your heart rate accurately.
* Manifestations when heart rate is too high
Although an increased heart rate is the goal of running or exercising, letting the heart rate rise too high can be harmful. Signs that a person is pushing their heart rate too high include: chest tightness, shortness of breath, and inability to talk while running.
If you notice any of these signs, you should slow down and focus on breathing steadily. If you always feel chest pain while jogging, you should see a specialist immediately.
Or if you are taking any medicine that slows your heart rate or affects the way your heart responds to running, or if you have a history of arrhythmias, heart attacks or other medical problems, you You should discuss a safe level of exercise with your doctor before starting any exercise regimen.

2. What is the ideal running heart rate?

The American Heart Association recommends exercising with a target heart rate of 50-85% of your maximum heart rate for beginners and moderate-intensity exercise.
According to their calculations, the maximum heart rate is about 220 beats per minute (bpm) minus the person's age. So a 20 year old's maximum heart rate would be around 200 bpm (220 - 20 = 200 bpm)
You can work at 70 to 85% of your maximum heart rate during vigorous activity. The table below is a general guide. Your heart rate may be 15 to 20 bpm higher or lower.

When starting to exercise, a person should aim for the lower end of their target heart rate range (50% of their maximum heart rate) and gradually build this up over time (towards the 85% mark) .
For comparison, a normal resting heart rate is 60–100 bpm. In some cases, a lower resting heart rate is a physical measure. For top athletes, for example, it can be as low as 40 bpm.
This is because their muscles are in better condition and because their heart doesn't have to work as hard to pump blood throughout the body. Reviews of studies have linked a low resting heart rate with longer life and fewer physical health problems.
* Another way to calculate max heart rate
The best and most accurate way for a person to calculate their personal max running heart rate is to use a heart rate monitor while doing a treadmill test .
Although many people use the target zones listed above, some people prefer to use different calculations that may be more accurate. These include Tanaka's formula - suitable for men and Gulati's formula - suitable for women.
Tanaka and Gulati's formula allows a person to calculate their maximum heart rate. They will then know the maximum threshold to use within 50–85% of this maximum.
Tanaka formula :
To calculate maximum heart rate for men use the following formula: 208 minus (age x 0.7) = maximum heart rate
A person can multiply their age by 0.7 then subtract 208 from that number. For example, for a 20-year-old, the equation would be: 208 minus (20 x 0.7) = maximum heart rate of 194 bpm.
Then to calculate the above and below target heart rate, one can do 50% max (50% of 194 is 97) and 85% of max (85% of 194 is 164.9) . This means that a 20-year-old's target heart rate is about 97–165 bpm.
Gulati formula :
To calculate maximum heart rate for women use the following formula: 206 minus (age x 0.88) = maximum heart rate
A person can multiply their age by 0.88 then subtract 206 from that number. For example, for a 20-year-old, the equation would be: 206 minus (20 x 0.88) = maximum heart rate of 188.4 bpm.
Then to calculate the above and below target heart rate, a person can do 50% of max (50% of 188.4 is 94.2) and 85% of max (85% of 188, 4 is 160.14). Using this formula, a 20-year-old's target heart rate is about 95–160 bpm.
Everyone can maximize their weight loss or fitness goals by running but need to calculate their ideal running heart rate and stay within this zone when exercising. The ideal running heart rate varies depending on a person's age, current fitness level, and other factors.
Monitoring heart rate while running can be especially useful for training and endurance training in different weather conditions, as temperature and humidity also affect heart rate.
In general, a person's heart rate when exercising or jogging should be between 50% and 85% of their maximum heart rate. There are many formulas that people can use to calculate their maximum heart rate.
It is recommended to use a heart rate monitor when you run to control your heart rate not to exceed the limit.

3. How to safely lower your heart rate while running

According to the Rated Stress Assessment (RPE) scale used to measure the intensity of your exercise. The RPE scale runs from 0-10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel in the chair; 10 (very, very heavy) will be how you feel at the end of a stress test or after a very difficult activity.
Assessed exertion scale (RPE)

In most cases, you should exercise at a feeling level of 3 (moderate) to 4 (slightly heavy). When using this rating scale, be sure to include feeling short of breath, as well as how tired you are in your legs and overall.
So how do you avoid raising your heart rate excessively?
Here are some guidelines
Gradually increase your activity level, especially if you don't exercise regularly. Wait at least an hour and a half after eating a meal before exercising. When drinking fluids during exercise, remember to follow your fluid restriction guidelines. Take a five-minute warm-up, including stretching exercises, before any activity, and an additional 5 to 10 minutes of cool-down after the activity. Stretching can be done while standing or sitting. Exercise at a steady pace. Maintain a pace that allows you to remain talking during the operation.

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Reference sources: webmd.com, healthline.com