Home » Heart Health » Running Heart Rate: What Is a Good Rate To Maintain?
If you run regularly and like to stay fit and active, understanding your ideal heart rate during the running can be very important. Your heart rate refers to the number of times your heart beats per minute (bpm). According to Medicinet (ref. link), bpm can be calculated by observing the carotid pulse under the jaw for 15 seconds. Multiply this count by 4 and you will get your heart rate. Alternatively, a stethoscope can also be used to measure the heart rate.
Normally, the resting heart rate for healthy adults ranges from 60 to 100 beats per minute. The heart rate tends to increase substantially when a person is running or engaging in any other cardiovascular exercises. This is what leads to talk about running heart rate. Often while running, or doing any kind of physical exercise, you might find yourself panting and your heart racing. This is indicative that the bpm has increased in order to provide enough oxygen to the body at a faster pace. It is important to have knowledge about the ideal running heart rate in order to boost performance and train at optimal levels. Over exerting the heart can cause an elevated running heart rate and can lead to problems in the future.
Research shows that the normal resting heart rate is much lower in the case of athletes as the heart need not work as hard to pump blood around the body owing to much healthier muscles. As per studies (ref. link), a lower resting heart rate is indicative of a healthier and longer life with very few issues. Thus, by understanding the ideal heart rate while working out, you can know just how much you can push your body to reap the maximum benefits from your runs.
Running is said to be one of the most ideal forms of exercise that helps in maintaining weight, improving mood, and in developing a healthier life (ref. link). By knowing the safe limits and your ideal heart rate you can train to the best of your abilities, thereby improving your performance. If your heart rate is too high during the training, it indicates that your body is straining and you need to slow down. On the contrary, if your heart rate is too low it could mean that you should push yourself a little harder.
As per this medical news article (ref. link), the ideal heart rate of a person during running and other forms of exercise depends on their age, the level of the activity, overall fitness of the person and other underlying medical conditions. In order to understand the ideal heart rate one can reach while running, it is key to know about the maximum heart rate.
Maximum Heart Rate refers to the maximum number of times the heart can beat in a minute during the most strenuous exercise. There are several ways of calculating the maximum heart rate. The easiest measure of maximum heart rate is to subtract your age from 220. It is advised that one must aim to reach between 50%- 80% of their maximum heart rate during exercise.
Studies (ref. link) have accumulated this data to understand the Maximum Heart Rate on the basis of age:
|Age||Target Heart Rate Zone: 50-80%||Average Maximum Heart Rate, 100%|
|20 years||100-170 bpm||200 bpm|
|30 years||95-162 bpm||190 bpm|
|35 years||93-157 bpm||185 bpm|
|40 years||90-153 bpm||180 bpm|
|45 years||88-149 bpm||175 bpm|
|50 years||85-145 bpm||170 bpm|
|55 years||83-140 bpm||165 bpm|
|60 years||80-136 bpm||160 bpm|
|65 years||78-132 bpm||155 bpm|
|70 years||75-128 bpm||150 bpm|
Studies (ref. link) have proven that going overboard and higher than the ideal heart rate while running can be dangerous to health in the long run. This can become especially problematic if you are new to exercise or the workout regime. Research (ref. link) suggests that when starting out one should aim at a lower range of the ideal heart rate zone and then increase the pace gradually to attain the ideal heart rate while running. A study proves that those who continuously exceed the maximum and ideal heart rates while running have a slower post-exercise recovery. They are also at high risk for cardiac events such as arrhythmias, chest pain and discomfort.
It is always better to keep a track of your heart activities using an ECG fitness tracker, so you can maintain a healthy heart and understand situations and activities that improve or worsen your heart health. The Frontier X2 is the best ECG fitness tracker on the market, and you can find out more its revolutionary technology here.
Maximum heart rates mainly depend on factors such as age. It does not indicate the fitness levels of a person nor does having a high maximum heart rate indicate that the person is healthy. With continuous exercise and a good fitness regime, you might be able to maintain the maximum heart rate for a longer time.
Going beyond the maximum heart rate while exercising is not a good sign. If your heart rate exceeds the heart target zone then you must seek medical attention immediately. Look for physical signs of exertion such as palpitations, shortness of breath or chest pains.
While there are many physical and physiological factors in play when talking about heart rates during exercise, there are some measures that can be taken to reduce the heart rate while running.
For regular runners and people who are generally healthy, the heart rate tends to be on the lower side. However, if you are new to running or have shifted your workout regime from low to high intensity, you might face a faster heart rate due to the fact that the heart is pumping more blood to generate enough oxygen in the body. However, if the high heart rate is combined with other physical symptoms such as chest pains or breathlessness, you must seek medical attention.
As a general notion, the heart rate tends to increase while engaging in any kind of physical activity. You should aim at keeping your target heart rate between 50-70% of the maximum heart rate. This practice is essential to ensure a productive workout and for the overall fitness of the body.
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