According to some medical knowledge, some experts have said that exercise can increase the working efficiency of the heart and reduce the number of times the heart pumps blood, while intermittent high-intensity exercise can increase the pumping blood of the heart by about 10%. So try running at 90% of the maximum heart rate for about four minutes, and then jogging at 70% of the maximum heart rate for three minutes. Just repeat this exercise three times a week.
For people who don't exercise regularly, the first problem you need to solve now is not how to adjust your heart rate, but how to solve the problem of poor cardiopulmonary function. Because you can control your breathing by adjusting your heart rate, but only if your heart is functioning well. But I don't advise you to go there like that. Because your body needs a lot of oxygen when running. The absorption of oxygen by the body depends on the delivery of blood. Because you are fat, you will need more oxygen. Your heart has many capillaries, so you need more pressure and more beating to send blood to your whole body.
Then the best solution now is to start exercising and jogging. Try to run for 30-60 minutes without interruption. Slowly, your heart and lung function will get better, and then you can increase your running intensity.
Don't drink a lot of cold drinks while running. If I am thirsty, I hope to have a sip of water at room temperature. Don't take a cold bath after running. Because extremely cold water will cause your blood vessels to contract rapidly and affect blood circulation.