In fact, to put it mildly, if our heart beats slowly while running, there will be problems, which may be a heart attack or even a serious need for pacemaker treatment.

First, a fast heartbeat during running is a normal heart.

Our healthy heart is very clever. Go as fast as you can, and go as slow as you can. Only such a heart is a healthy heart.

For example, when we run, our whole body needs to cooperate. The faster we run, the more blood and oxygen our bodies need. Blood in every part of the body is exported by the heart, and blood supply is actually oxygen supply. When running, the oxygen and blood needed by the body increase obviously. What should I do?

At this time, a smart and healthy heart will speed up its work, and 60-80 beats at rest can meet the needs of the human body. After running, the heart will definitely beat faster, with a heartbeat of 120- 150. Even some young people can jump faster and deliver more blood and oxygen to meet the needs of the human body.

Therefore, when running, the heart rate should be accelerated. When running, if the heartbeat is not fast enough to meet the body's demand for blood and oxygen at this time, people will feel uncomfortable, or people will not run at all, because there is not enough blood and oxygen, and they will be breathless and have difficulty breathing after running.

Compared with running, when we are resting, especially when we sleep, our whole body needs the least blood and oxygen. At this time, the heart does not need to be fast. I usually fall asleep after 60-80 heartbeats, and 50 or even 40 heartbeats can meet the needs of the body.

Second, if you get up slowly and get off slowly, there is something wrong.

If we can't get up quickly after running, or we can't get up slowly during sleep, it means that there is something wrong with the heart, such as sick sinus syndrome and atrioventricular block, which may cause dizziness, fatigue, blackness, syncope and sudden death. At this time, we must first find the cause and rule out the cause. If it cannot be reversed, we must treat it with a pacemaker.

If we fall asleep and our heart rate should not slow down, then we should suspect arrhythmia, such as tachycardia caused by various reasons. If we can't remove the cause and reverse tachycardia, we have to take medicine to control it, and the effect is not good, and we may need radiofrequency ablation.

Third, how to judge whether your heartbeat is normal?

For most people, we are at rest, that is, at rest, but we are not asleep. This is the recommended heart rate of 50-90 beats/min. Of course, because everyone's situation is different, there will be many differences, and it is ideal to approach 60 times/minute.

We can't easily judge whether our heart rate is fast or slow just by one ECG or one pulse, or by buying a bracelet to measure our heart rate, let alone think that our heart rate is abnormal after running and after sleeping. If you suspect that there is something wrong with the heartbeat, it is recommended to bring a 24-hour Holter to see the fastest heart rate, the slowest heart rate and the average heart rate, so as to accurately evaluate whether our heart rate is normal, too slow or too fast.

In short, it is normal for our heart to beat faster after running. If our heart rate is not fast after running, it may indicate that there is something wrong with our heart!

Running heart rate is high, how to control it effectively?

I don't know what your physical fitness is like. What monitoring equipment is used? Do you feel uncomfortable during running?

Running for half a year has run 600 kilometers, with an average of one month 100 kilometers, 25 kilometers a week and 5 kilometers a week. You shouldn't run more than 180. You have a running foundation here, and your physical fitness should not be bad. According to common sense, this should not happen. Running heart rate frequently exceeds 180. Generally, only those novice runners are easy to appear at the beginning of running. Or sprint at a very fast running speed, and the heart rate can exceed 180. On the other hand, the error of monitoring equipment is large. The sports bracelet has the biggest error, followed by smart watches, and the heart rate band is more accurate. It will be more accurate to wear the sports bracelet watch tightly and wet the back with water.

How to effectively reduce the running heart rate? Only by running for a long time. The heart rate will increase with the increase of running time, and will naturally decrease after one month or several months. This is the basic law.

Anaerobic extreme running helps to lower the heart rate, but it has certain risks, which requires us to pay more attention to the exam. In addition, warm-up before running and stretching after running can reduce the sports injury caused by running, which is also helpful to reduce the heart rate. How to control the high running heart rate? The doctor asked this question is a little confused about how to answer it. Why do you say that? Because people should have a fast heart rate when running, why should they control their heart rate? Being unhappy is not normal, being quick is normal. However, there really should be a range. If the heart rate increases too fast after exercise, which makes people feel palpitation and discomfort, it may really be morbid. At this time, further inspection is needed.

Then, once you encounter a similar situation, how should you go to the hospital for examination? This kind of situation can generally go to the hospital cardiology department for further treatment. The examinations that may need to be done include dynamic electrocardiogram (24-hour electrocardiogram), color Doppler echocardiography, myocardial enzymes, common electrocardiogram, exercise test, etc. Among the above examinations, Holter(24-hour electrocardiogram) is the most commonly used, and Holter(24-hour electrocardiogram) may be the most useful. Of course, many people have a fast heart rate during exercise because they have congenital heart disease. At this time, the most important examination is color Doppler echocardiography, because color Doppler echocardiography will find out whether there are some congenital defects in the heart. Dr. Zhang met a child when he went to Yunnan for a free clinic a few years ago. He just doesn't feel well when running. Finally, it was diagnosed as congenital heart disease by color Doppler ultrasound. Of course, ordinary electrocardiogram can also be used to screen diseases, which is likely to be useful for some people who are experiencing discomfort at that time. For example, the discomfort during this exercise is caused by coronary heart disease, and an ECG may find problems at that time. Of course, it is possible to induce symptoms through exercise electrocardiogram, as long as it is under the guidance of a doctor.

In short, when people are exercising, their heart rate will increase. If the heart rate does not increase, or increases too fast, it is likely to be morbid and may need further examination. At this time, you can usually go to the cardiology department first.

A high heart rate means you run too fast.

Your speed is too fast for your body. Not compared with others, you are quick.

You need to slow down, and then slow down.

High heart rate for a long time is not good for your health. It may even cause irreversible damage.

Even for marathon professionals, the attendance rate in most training centers is not high.

For us runners,

1. If you just run healthily, you can jog. You need to control your speed through your heart rate, not just by feeling.

Generally speaking, the jogging heart rate is controlled at: 180- age.

2. If you want to run a marathon, 1) Regular training is usually within 1 week.

Scheduling 1 high-intensity interval running requires a very high heart rate, 80-90% of the maximum heart rate.

Arrange 1 endurance running, which requires slow speed, long time and low heart rate.

Reschedule 1 physical training.

Everything else runs very slowly.

2)MAF training method If you have more time, keep jogging for 500-600 kilometers every month and train at the heart rate of 180- age, you can still achieve good results.

3. Training according to heart rate is a scientific training method.

Ask a few questions: the heart rate is too fast, how fast? For example, if you are 25 years old, your maximum heart rate is 195 (using the usual 220-year-old, the unit is times/minute, the same below). When running at a constant speed, your heart rate exceeds 180, which is close to the level of anaerobic exercise, but it is too fast. Second, the speed of running, how long does it take, and when does the heart rate begin to accelerate? If you can communicate easily or gasp slightly when running, and keep running for more than 30 minutes, your heart rate will soon exceed, which is too fast. Third, what test equipment do you use? If it is a bracelet, it is recommended to try another test device in this case. If it is a common chest strap device, it is also recommended to replace it. If it is a special equipment (such as polar), it is recommended to consult a doctor in the cardiology department of the hospital. Also, how long have you been running? Do you often exercise?

You can also stop during exercise and immediately measure your heart rate for ten seconds to evaluate your heart rate level.

Generally speaking, it is normal to take 180- age as the upper limit of aerobic exercise heart rate and 170- age as the lower limit of aerobic exercise, and it is normal to fluctuate 10% in this interval. Or use the physical feeling when running to evaluate (this requires a certain training foundation): breathing is obviously accelerated, and even there is a slight wheezing sound, but if you can complete a sentence when communicating with people around you, it is basically within the upper limit. If you feel almost nothing, just breathe a little faster, then the intensity is not enough, and the heart rate will naturally not meet the standard.

Therefore, if there is no organic problem, I suggest you solve the heart rate problem by running. In training, by changing the running speed and running environment, the heart can be deeply updated and stimulated, thus improving the function of the heart and reducing the heart rate.

I have always wanted to write something about heart rate running, because I have been training for heart rate running for three cycles in the past two years, and I have a lot of experience in heart rate running.

Although I like running for so many years, I have never worked hard for running, that is to say, I have never tried my best. I have always positioned running as a way to keep fit. Occasionally talk about teenage madness, and only participate in a marathon once a year. I don't ask for high grades. Just broke 4 hours (finished the marathon in 4 hours). For me, who has reached the age of destiny, it is just right to take a nap and meet a pillow.

The first time I came into contact with heart rate running was because of the training method of MAF 180 introduced by my running friends, and then I went to buy the famous "Great Book-Endurance-No Injury, Easy Fat Burning MAF Training Method" written by Dr. Philip Maffetone. A glance at it is like a person who is eager to cultivate advanced martial arts accidentally coming across a book. In particular, the words "easy, injury-free, low-intensity training can improve the running speed" completely fit my mysterious expectation of advanced martial arts cheats in the depths of my soul, so I became a fan of MAF 180 training method.

(This book is commonly known as "Big Book" in Jianghu)

So, what is the MAF 180 training method? Simply put, the MAF 180 training method is to subtract the runner's age from 180, and the value obtained is the upper limit of the maximum aerobic heart rate, and then subtract this value from 10, which is the lower limit of the maximum aerobic heart rate. Runners keep their heart rate within this heart rate range during the whole running process and try to approach the upper limit.

The biggest feature of MAF 180 training method is that it only looks at heart rate, not speed, and its main purpose is to improve the aerobic capacity of human body, which is the basis of endurance exercise. Beginners without aerobic foundation adopt MAF 180 training method. At first, they often only have a pace of 10 minutes /km, even slower than the old people who often exercise. However, with the continuous training and the improvement of cardiopulmonary function, the speed will increase in about two weeks. The improvement range is that the sports foundation has been greatly improved, and the training in strict accordance with the training requirements has been greatly improved.

MAF 180 training method has many advantages. In order to be effective, MAF 180 training method must pay attention to several points: 1, heart rate monitoring equipment, such as heart rate watch and heart rate band, must be configured.

2.MAF 180 training method generally takes 3 months as a training cycle, during which you must withstand the temptation of speed practice or competition and insist on running within the range of maximum aerobic heart rate and minimum aerobic heart rate.

3.MAF 180 training method needs 15 minutes to warm up and cool down before and after running. Warm-up is to let the heart rate gradually approach the maximum aerobic heart rate from the static state; Cold body is to slowly reduce the speed after running, so that the heart rate can be reduced from the maximum aerobic heart rate to the heart rate before running.

4.MAF 180 training method puts forward specific requirements for daily diet. In all foods, the intake ratio of carbohydrate, protein and fat is 40:30:30.

The maximum heart rate of running is calculated by subtracting the age from 220.

You can try the following methods to slow down your heart rate.

1, if you want to lower your heart rate, you can choose to slow down your running speed first.

2. At the same time, you can lower your arm to lower your heart rate while running.

If you swing your arm above the chest level, that is, above the heart level, your heart rate will increase, but when you lower your arm below the heart level or swing your arm near your hips, your heart rate will decrease.

3. Running on the flat ground can lower the heart rate more than running on mountain roads and slopes, and any inclined road surface will increase the heart rate.

Persisting in regular exercise will often strengthen your heart and lead to a decrease in resting heart rate.

A slow heart rate will make the heart meet the energy and oxygen needed by the body more effectively.

This seemingly complicated problem is actually very simple:

The warm-up of 1 is very important, starting from anaerobic: exercise from head to toe, do push-ups and plate support to achieve muscle explosive force, thus providing a strong support for adrenaline secretion in the later stage, followed by aerobic warm-up: skipping rope, jumping legs in place and clapping.

Be sure to drink plenty of water before running, lie down and take a deep breath, hold your breath until the end, and then exhale. Repeat it three times to increase your vital capacity, and you will feel very effective.

3 Pay attention to adjusting the breathing frequency when running. It's easy to say, but it's hard to keep a frequency when running. What should I do? Take a deep breath by breathing, don't suck it to the end; Then take a shallow breath; Just try it. Very useful. Don't sit down and rest after exercise. Let your body have a memory so that you can do your homework for the next breakthrough. The method is to end with aerobic and anaerobic: walk for a while, and finally do some push-ups and other exercises. five

5 just like going to work, the body should rest; Run for five days and rest for two days; The running time increases slowly and regularly. Don't run for half an hour at a time, just start in ten minutes.

After a month, you will feel that your heart rate has obviously slowed down.

Generally, the maximum heart rate of 220- year-old is estimated by a simple formula! If your age is 20, then your maximum heart rate is 200! Reaching 55%-85% of the maximum heart rate is the best aerobic training interval! If the intensity of each training session is not high and the heart rate is always high, consider running? Let's talk about cardiopulmonary training first. Generally, through 6-8 weeks of routine training, the cardiopulmonary function will be improved, and the exercise heart rate will generally decrease!

Hello! I ran for two years and ran 3000. You run 600 kilometers every six months, which is about 100 kilometers per month. For a novice who has just run for half a year, this data is normal. About the heart rate, you can use the following formula to master it yourself: 208- (age x 0.7) = maximum heart rate, for example, I am 50 years old, 208-35= 173, which is the maximum heart rate, so you can make a discount at ordinary times and master it at around 160.

Run more than 180. I don't know how old you are. Please try this formula. When I first ran, I was also very concerned about heart rate data. After a long time, my heart will naturally understand. If I feel uncomfortable, I will slow down. If I feel good, I will increase the speed or keep the original speed. The purpose of our running is to keep fit, not to compete. Do we work so hard?

Try to chat with your running friends while running. I often run a lot alone. No one talked while running, so I just looked at the lyrics quietly. If you can chat or talk with others smoothly, prove that your breathing and heart rate are all right.

It is very rewarding to communicate with running friends around you.