What should I do if my heart rate is still as high as 170 when I run at the slowest speed?

Even if I run at the slowest speed, my heart rate is still very high. What should I do? That’s a good question.

First, let’s talk about heart rate! Heart rate, as the name suggests, is the frequency of heartbeat. In medicine, it usually refers to ventricular rate (the frequency of ventricular beating). Under normal circumstances, we estimate heart rate by feeling the pulse, which is relatively accurate most of the time. But if you have atrial fibrillation, the pulse is lower than the heart rate (medically called short pulse). So this is why doctors often need to listen to heart sounds to judge the heart rate in clinical practice.

So what kind of heart rate is normal? Remember this data: 60-100 beats/minute. Is it completely normal if it is somewhere in between? If it is low or high, does it mean that you are sick? This depends on specific analysis of specific matters.

1. Heart rate slower than 60 beats/min: If you are an older person who usually has intermittent dizziness and dark eyes, you should pay special attention to this. Will you have severe sinus heartbeat? Slow sinus syndrome or even sick sinus syndrome? This requires active treatment, such as the placement of a pacemaker, otherwise there is a risk of cardiac arrest. But if you are a young person who exercises regularly, a slower heart rate indicates good cardiopulmonary reserve function, which to a certain extent indicates good health.

2. The heart rate is between 60-100 beats/min. Generally, it is normal. However, some friends will have obvious palpitation when the heart rate is slightly faster, especially at night, which may affect their health. Sleep, if things go on like this, can easily lead to health problems, which are more common in perimenopausal (menopausal) women and friends with neurosis. In addition, in addition to the discomfort caused by the speed of the heart rate, the rhythm of the heartbeat will also have an impact. For example, if the heartbeat is faster and slower, people may also feel palpitations.

3. Heart rate higher than 100 beats/min. Normal people will experience it when they stay up late, are anxious and nervous, drink strong tea and coffee, or run. These are physiological conditions that will recover as the stressor is removed. But it can also occur in many pathological conditions:

So if your heart rate is too fast after exercise, you need to identify whether your heart rate is too fast just after exercise, or whether your heart rate is too fast at rest! If it is the former, it may be due to poor cardiopulmonary reserve capacity. Generally, more exercise will improve it (but it is not absolute). If it is the latter, it is best to identify the cause and then provide appropriate treatment. Here are some first aid actions for you when your heart rate is high:

I hope my answer will be helpful to you.

In fact, it mainly depends on whether your body can support it. If it cannot support it, you have to stop exercising.

If your body can support it and there are no other discomforts, if you keep running for three months, your heart rate will gradually improve as your weight decreases.

Did I understand it wrong? The normal heart rate range is 60-100 beats per minute!

But I have personal experience: During pregnancy, my heart rate was over 90 to around 100. As a result, I lay in bed for about 15 or 16 hours a day and couldn't do any strenuous exercise!

I totally can’t understand how someone with a heart rate of 170 can still jog?

I really admire you!

If there is no physical disease, then your cardiorespiratory capacity is relatively weak, and you need to strengthen your aerobic exercise training, do more variable speed running, big jumps, mountain climbing, and change your previous exercise plan. Especially do more speed running. As long as your cardiopulmonary function is strong, your heart rate will naturally go down. Exercise is not something to rush. Taking your time and persisting is the most important thing. I believe you will be fine [Come on][Come on][Come on][Come on]

If your heart rate is the late stage of running and your breathing is relatively stable, then there is no problem at all, because the more you run, the higher your heart rate will be. Higher and easier. But it is impossible to have such a high heart rate at the beginning of running, because if it is so high at the beginning, it will definitely be higher later, so your heart rate should be the heart rate after running for a period of time. As long as you are not out of breath, there will be no problem. . The first time I ran at a pace of 5 minutes and 57 seconds, I could have such a high heart rate, but it was no problem after running for an hour. After running a few more times, my heart rate gradually decreased.

Do you want to lose weight (fat loss)? The heart rate when burning fat is 60% to 70% of the maximum heart rate. 220 is the maximum heart rate we are talking about. The best heart rate for weight loss varies according to each person's age.

First calculate the weight loss heart rate that suits you and apply the card formula. The card formula is:

Target heart rate = [(220-age)-resting heart rate] × exercise intensity % + resting heart rate

For example, a 30-year-old, resting heart rate (everyone in Just touch your heart when you get up in the morning (just touch your heart)) is 68 times/minute, choose 60% exercise intensity, his corresponding heart rate is:

[(220-30)-68] x 60%+68=141.2 times/minute

For people who have not exercised much before and have just started running recently, 60% exercise intensity is enough.

Your current heart rate is 170. I don’t know your age or whether you have other diseases in your body.

In terms of heart rate alone, it may be that your weight base is large, or you have never exercised. Therefore, when you exercise, your body’s oxygen supply is insufficient, and your heart will beat faster to supply enough oxygen to your body. use. If your heart rate of 170 feels very uncomfortable, don’t run. Instead, exercise in the form of brisk walking first. Wait until your body adapts, then start jogging. Don’t blindly pursue quick weight loss.

The above heart rate is for reference only. Exercise should be done step by step and cannot be forced.

I hope it is helpful to you and hope you will adopt it.

First of all, your maximum exercise heart rate is about 190. If you run to 1,718, it is roughly equivalent to running at full strength. You don’t need to do it every day, but it is still ok. You also need to consider why you are running? Most people do not need high intensity for health care; fat loss is generally controlled between 60% and 80% of the maximum intensity; extreme running is often used in strength training and competitive training.

Secondly, individual physical conditions are different, and the indicators will also be different. If you have just started jogging, you should slow down your pace and keep it to about an hour.

Third, in order to find the appropriate pace, you can start by running at variable speeds to adjust your heart rate. Summary of the case: The 46-year-old runner was not running very fast, close to a brisk walking speed, but his sports bracelet showed a heart rate of 150 beats per minute, sometimes as high as 170 beats. what to do?

For most ordinary people, especially those who never exercise or rarely exercise, running is definitely a relatively intense exercise, so you should find the exercise intensity that suits you based on your actual situation. Very important. To control exercise intensity, the method of controlling heart rate is generally used, which is very simple, practical and easy to operate.

Of course there are other ways. In the 2005 edition of the book "ACSM Advanced Exercise Physiology", the American College of Sports Medicine (ACSM) classifies exercise intensity in more detail into very light, mild, moderate, high, very high, The highest six categories, and the evaluation indicators are divided into two categories: relative strength and absolute strength. The relative strength is evaluated by five methods, and the absolute strength is evaluated by MET (Met value) combined with age groups.

So, how does a 46-year-old runner control his exercise heart rate in order to find an exercise intensity that suits him? It needs to be assumed that this runner is still a novice and has just started running. He hopes to lose weight through running or just to make his body healthier. There is no requirement for speed. Next, let’s see how to do it.

1-Theoretically calculate the optimal exercise heart rate zone

The commonly used formula for calculating the optimal exercise heart rate is: (220-age) × lower limit 60% and upper limit 80% , take this 46-year-old runner as an example:

The lower limit of the optimal heart rate = (220-46) × 0.6 = 105

The upper limit of the optimal heart rate = (220- 46)×0.8=139

In other words, the heart rate can be controlled between 105 and 139 beats per minute while running. This heart rate zone is also considered the zone with the best weight loss results.

Obviously, 150 beats per minute, or even 170 beats, are too high. 170 beats per minute, almost close to the upper limit of 174 beats (220-46) of safe heart rate during exercise. Too high!

There are some different views on the upper and lower limits of the optimal exercise heart rate formula. Some people use a lower limit of 50% and an upper limit of 85%. I think the problem is not big, and I will discuss how to adjust it in actual operation later.

For middle-aged and elderly runners, there is a simpler exercise heart rate algorithm: 170-age. Then, the exercise heart rate of a 46-year-old runner should be maintained at about 124 beats per minute (170-46). 124 beats is just close to the average value of 122 in the aforementioned heart rate range (105~139). It can be said that the exercise heart rate value of 124 is theoretically more suitable for this runner.

So here comes the question: The speed is so slow that it’s almost walking, but the heartbeat is higher than 150, what should I do? It's very simple, then reduce the speed, or even change jogging to brisk walking, or combine walking and running, and lower the heart rate to around 124. My suggestion is to lower it to between 105 and 124.

2-How to operate during actual running?

(1) Warm up fully, at least 10 minutes. The content should preferably include two parts. One part is about trotting or brisk walking in place to warm up, and the other part is leg stretching, which can be done by following the instructional videos in sports apps (available in most running apps).

(2) After the start of exercise, gradually increase the heart rate to the previously calculated exercise heart rate value range (between 105 and 124). It is recommended to maintain it during the adaptation period of running (1 to 2 months). 105 up and down, that is, when the heart rate is lower than 105, walk or run faster, and when the heart rate is higher than 105, run or walk slower.

(3) After training for a period of time, as physical fitness and cardiorespiratory capacity improve, you can slowly increase the exercise heart rate that needs to be maintained, but it must still be within the optimal heart rate range (105 to 124 range).

At this point, two conclusions can be drawn:

(1) Novice, weak, and older runners should control their heart rate with an appropriate heart rate during running training Exercise intensity, regardless of speed, that is, let the appropriate heart rate determine your speed. A heart rate that suits you is the guarantee of safety and exercise effectiveness, but speed is not.

(2) For safety reasons, the specific exercise heart rate value that needs to be maintained during exercise should be high rather than low, or even lower than the lower limit. Therefore, whether the upper limit of the optimal exercise heart rate is 80% or 85% is not too important in actual operation. You just need to remember not to exceed it. In other words, it is better to be conservative than to be aggressive!

What else should we pay attention to?

(1) Listen to your body’s feelings. Because everyone’s situation every day or every time they participate in running will be affected by various factors such as food, weather, mood, cycle, physical strength, age, etc. The theoretically calculated optimal heart rate range should be used as an important reference, but it cannot Dogmatic and mechanical execution. For example, if you didn't sleep well the day before, you don't have enough energy today, or you feel a heavy burden on your heart and lungs when you run, you can lower your standards a little bit. When you feel seriously unwell, you can even cancel your running plan directly.

(2) For those who are frail and older, firstly, they should give themselves a period of adaptation, and secondly, it is best to have a physical examination and follow the doctor's advice.

(3) Maintain a good sports mentality, that is, running is to make yourself healthier, not to compete with others for speed, so safety is the first priority.

As the saying goes: Only by never forgetting your original intention can you achieve success.

When running, the heart rate will be much higher than usual, which is mainly related to factors such as speed, running volume, exercise experience, weather, road conditions, emotions, etc. The faster the speed, the higher the heart rate, and the greater the mileage, the higher the heart rate. Weather conditions such as temperature, humidity, and air pressure also affect heart rate. Running on plastic tracks, roads, and treadmills also has an impact on heart rate.

When running at a constant speed, the heart rate is low at the beginning of running, and as the running time increases, the heart rate gradually increases.

When running at variable speeds, especially when the speed changes greatly, the range of heart rate changes is relatively large.

If your heart rate is very high when you first start jogging, you must first determine whether you have a heart disease. If you do have a heart disease, it is best to treat the disease first. Stop running for the time being and take a walk. . If the hospital has a sports medicine department, you can consult the relevant doctors on how to exercise. In this regard, even professional fitness coaches cannot give a particularly professional answer. After all, they do not know the specific reasons for the high heart rate, whether it is congenital or caused by acquired diseases. Only doctors can understand the specific situation.

If the cause of the disease is ruled out, it may be caused by being too weak and lacking exercise experience.

First let’s talk about the heart rate. During exercise, the heart rate should generally not exceed the maximum heart rate, which is 220 minus your age. 50-60% of the maximum heart rate is suitable for warming up, called warm-up heart rate; 64-76% is suitable for fat loss; 76-96% is suitable for improving endurance, cardiopulmonary function and immunity, called endurance heart rate; 96-100% is suitable for improving lactic acid tolerance Stress and athletic performance are called extreme heart rates.

What is the questioner’s morning pulse, daily heart rate when walking to and from work, working and resting, and whether it is too high? If they are all normal, but the heart rate is high during exercise, I think the problem should not be big, maybe It's just a lack of exercise.

The questioner’s jogging heart rate is 170. Let’s first look at which range it belongs to, fat loss heart rate, endurance heart rate or extreme heart rate. As long as it's not your heart rate limit, it shouldn't be a big problem.

The questioner can start by walking quickly, as fast as possible, and see which zone the heart rate is in. If it is still in the endurance heart rate zone, that is, the heart rate is still high, then reduce the speed and check the heart rate. Can it be lowered? If the heart rate drops significantly after slowing down, it means that there is nothing wrong with the heart and it is entirely caused by lack of exercise.

First walk briskly at a lower heart rate, and then gradually increase the brisk walking speed after a period of exercise. If the heart rate does not change much, you can try jogging, or you can control your heart rate by combining walking and running.

The specific method can use two criteria: time and distance. The ratio is between 1:1 and 1:3. For example, walk 100-300 meters quickly and jog 100 meters. Gradually shorten the brisk walking distance, maintain the jogging distance, and gradually reach 1:1. During this period, as long as the heart rate does not rise significantly, it means that The heart is fine. Otherwise, you can only exercise by walking quickly, or even by combining fast and slow walking.

Then further shorten the ratio of brisk walking and jogging, and gradually transition to full jogging.

In addition to heart problems, people who are severely obese, diabetic, cold or suffer from other diseases can also cause their heart rate to be too high when running. Reduce your running speed appropriately.

Try to run on a flat surface. Too much slope will also affect your heart rate. If the air pressure is too low, you will feel chest tightness, and running at this time will also cause your heart rate to be too high. Temperatures that are too high cause the body to sweat a lot, which can also affect the heart rate.

In short, take a brisk walk to see if your heart rate can be reduced. If it is still very high, especially if your heart rate is usually high, it is best to go to the hospital for a check-up. Otherwise, you can only rely on low-intensity exercise to gradually improve exercise experience, improve endurance, and gradually improve running ability. If you feel your heart beating obviously, it means the heart may be overloaded. At this time, you should gradually reduce the speed until the feeling of heartbeat disappears and the heart rate returns to the heart rate during normal walking.

There is another possibility that it is a problem with the heart rate device. Although the accuracy of current heart rate devices is relatively high and generally does not cause too much error, this possibility cannot be completely ruled out. If your friends around you also use heart rate devices, you can borrow them and try them out while running to see if your heart rate is still too high.

For aerobic activities such as running, it is necessary to maintain a reasonable heart rate. To put it simply, just remember 170-age. A slight fluctuation is normal. If you feel that you are running slowly or slower, If your heart rate is still 170, you may need to go to the hospital for a check-up to see if you have any heart disease (early myocarditis, arrhythmia, etc.).

In addition, if nothing else happens, you may have blood stasis constitution or even have symptoms of three highs.

Of course, if you neglect exercise and have poor cardiopulmonary function, it is normal to have a high heart rate when you start running. All you need to do is go step by step - walk - walk quickly - jog - run at a moderate pace - and occasionally do some sprinting. Everything is based on the premise that you don't feel uncomfortable and feel particularly comfortable after exercising, so don't rush into it.

Don’t run first, walk slowly, walk quickly, walk briskly for about a month and then jog, that’s how I am, give it a try

Just walk fast