Why is the heart rate high at the beginning of jogging in winter?

It may be due to the patient's usual lack of exercise, a running heart rate will increase significantly, for this situation should usually carry out appropriate physical exercise, through a period of exercise, can improve the function of the heart and lungs, there will be no running heart rate will be significantly accelerated.

Secondly, the heart rate of running will reach more than 160, and it should also be noted that the patient is relatively obese, so the heart rate of running will increase significantly.

Precautions for jogging in winter.

People who exercise regularly usually choose to gain muscle in winter, while people who don't like to exercise choose to silently stock up on meat in winter. To some extent, gaining muscle and stockpiling meat have one thing in common, that is, they both gain weight. In fact, this is also a long-standing misconception.

Because as a homeothermic animal.

of us, basal metabolism.

It is always stable and does not change due to the change of seasons, so there is not enough scientific evidence to support the claim that it is easy to grow meat in winter. Because of the matter of gaining weight, as long as you eat more calories than you burn, you will gain weight in both summer and winter.

Because of winter running, first of all, when people are outdoors, the body's functions are running relatively slowly, because the speed of blood flow is also relatively slow, and when you run, the body must need a reaction process, so at first I feel that the body is very tired.

The temperature outside is low, and when you jog, it may seem very strenuous because we need to breathe oxygen, so there is a process of adaptation. And when you run in winter, your heart rate is much higher than in summer.

The heart rate of athletes is slow, and those who have been exercising since childhood have a slow heart rate!

The number of heartbeats of long-distance runners is determined by the athlete's own physical condition, exercise intensity, and years of exercise. The normal heartbeat of a long-distance runner at rest should be less than 60 beats per minute. Some athletes have a normal heartbeat that slows to 36 to 40 beats per minute.

This is due to the long-term long-term compensatory function of the heart is strengthened, the myocardial fibers become thicker, the function of the heart is correspondingly increased, the contraction is more forceful, the cardiac volume is also increased, and the stroke volume increases. Because of the increased blood supply, the heart does not need to beat as fast to meet the body's demand for oxygen, so the heart rate of long-distance runners slows, a phenomenon known in exercise physiology as sinus bradycardia. Sinus bradycardia becomes more pronounced with the higher the intensity of exercise with the longer the number of years of exercise.

This phenomenon has great benefits for long-distance runners: due to sinus bradycardia, the diastolic phase of the heart is prolonged, and the heart muscle can be fully rested and overwork can be avoided.

1. The impact of environmental changes on heart rate.

A person's sense of touch, smell, hearing, and vision will all cause changes in heart rate due to their changes. For the same time and distance, summer is higher than other times when the temperature is lower.

This is because the temperature is high in summer, the body needs to pump more blood to maintain the balance of the body's state, the body will have more extra consumption, and at the same time, the metabolic efficiency is also very low. The heart, as the energy pump of the body's movement, needs to put in more effort to maintain the movement, that is, the heart rate increases.

2. Physical factors.

During long jogging, you sweat, causing water and salt to lose, which causes the blood volume to be reduced and the blood is thick, so the heart rate will increase and the breathing will not be rapid.

Therefore, it is necessary to properly hydrate before, during and after running during summer exercise or when you are prone to sweating.

3. There is an error in the heart rate detection equipment.

Not all high-tech sports watches can accurately measure the heart rate, it has a certain error, such as the common photoelectric heart rate, it is based on light to measure the blood, and the shaking and light leakage in running will affect the accuracy of the heart rate.

If possible, you can use both a photoelectric and a chest strap computer, and then compare the two to determine which is more accurate.

Irregular heart rate is common for most people and is common in the eyes of doctors. Therefore, small changes can be ignored, but sudden large changes can be vigilant, and when there is a large change, you can further confirm it by taking the pulse timer, if you are really worried, then go to the hospital to do a 24-hour Holter ECG.

Running instruction 100 days into a half motor day 11 The heart rate monitor to maintain a reasonable pace.

According to the universal theory, it is recommended to use about 60%-65% of your maximum heart rate for jogging. A simple extrapolation of your maximum heart rate can be done by subtracting your age from 220. In general, the older you get, the lower your maximum heart rate is.

But if you are a group with exercise habits and a certain exercise intensity, your maximum heart rate will be higher than the theoretical value. For example, with a maximum heart rate of 200 beats per minute, your easy running pace can be around 130 beats per minute. Of course, there are also people who are born with a high heart rate, they have a heart rate of 160+ when they lift their feet, but they do not feel any discomfort, and this specific situation cannot be simply applied with a formula.

If you feel that your body muscles are not responding when you try a speed, but you are out of breath, out of breath, and your heart rate is also very high, it means that your muscle strength is stronger than your current cardiorespiratory capacity, and your muscles can handle this intensity, but your heart and lungs cannot. It is recommended to improve your cardiorespiratory capacity before trying regular running. Do some low-intensity aerobic to boost your aerobic capacity.

For example, cycling, elliptical machines, hiking, etc., use 40-60 minutes of low-intensity aerobic exercise each time to slowly grind your cardiopulmonary function, and I believe that it will improve after a period of time.

If it is caused by stress, reduce the exercise load; If it is caused by training fatigue, reduce the frequency of exercise. After all, for the general public, running is not our job, and at the same time, we do not have the physical foundation and recovery time of professional athletes. If you are a runner with fitness goals, being able to run regularly about 3 times a week is enough for you to maintain a healthy lifestyle.

If you have stayed up late the day before, or have been engaged in physical and mental work for a long time, and feel physically and mentally exhausted, it may be much better to take a shower than to run 10 kilometers.

To put it simply, it feels comfortable, and you don't need to "run on your head", it's just jogging. At this time, you will find that even if you leave your heart rate behind, you can easily grasp the feeling of low-intensity exercise. Data is always just a reference, and achieving health through exercise is the truth.

The heart rate of jogging is very high, and you can do some aerobic exercises at home, such as jumping simple aerobics.

In fact, it is still based on body feeling, and heart rate is always just a reference. According to the universal theory, it is recommended to use about 60%-65% of your maximum heart rate for jogging. A simple extrapolation of your maximum heart rate can be done by subtracting your age from 220. In general, the older you get, the lower your maximum heart rate is.

The causes of high heart rate include external environmental influences, insufficient cardiopulmonary function, accuracy of testing equipment, stress and fatigue, etc.

Try cardio.

Aerobic exercise refers to the exercise carried out under the condition of sufficient oxygen**, that is, during the whole exercise, the oxygen inhaled by the human body is equal to or similar to the demand, and the physiological equilibrium is reached. Aerobic exercise usually refers to general exercise with low intensity, slow pace, heart beating not too fast after exercise, and slow breathing, which can generally last for a long time, and exercise that can last 30 minutes or more is generally aerobic exercise. For example, walking, tai chi, etc., the intensity of aerobic exercise is generally moderate or slightly higher than moderate intensity.

Swimming is a full-body exercise that not only improves your heart and lungs.

Exercise advantages: swimming is to overcome the resistance of water rather than gravity, muscles and joints are not easily damaged, and can effectively protect the knee joint; Exercise under cold water relief, high calorie consumption, combined with dieting, is the most effective exercise.

Suitable for: Knee joint damage; Severely overweight; **；A group of people who enhance their physique.

Exercise cycle: 3 to 4 times a week, 30 to 60 minutes each time.

Caloric consumption: approx. 650 kcal hours.

When swimming, the human metabolism is very fast, you can consume 1100 kilojoules of calories in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is a very ideal method. For the thinner people, swimming can make weight gain, which is due to the effect of swimming on the muscles of the exercise, so that the volume and weight of the muscles increase the result, it can be said that swimming can swim fat people to lose weight, thin people to swim fat, so that all people have a smooth line.

Cycling, the fastest aerobic workout, is one of the most performed exercises in everyday life.

Advantages of exercise: prevent brain aging, improve the sensitivity of the nervous system; Improve cardiopulmonary fitness, exercise lower limb muscle strength and enhance general endurance. Cycling has the same endurance training effect on internal organs as swimming and running.

The bicycle is okay**, it is a periodic aerobic exercise with more calorie consumption. It has a good exercise and best effect on cervical spondylosis, lumbar disc herniation, etc.

Suitable for people: people with knee joint damage, serious overweight, cervical spondylosis and lumbar disc herniation.

Exercise cycle: 3 to 4 times a week, 40 to 60 minutes each time.

Caloric consumption: approx. 420 kcal hours.

Cycling can exercise the leg joints and thigh muscles, which can make the loose leg fat firm, so as to develop a beautiful leg line. At the same time, cycling also has a certain health care effect on the foot and ankle joints.

Overall, a high heart rate indicates that the pace of running is too fast. Therefore, if you want to control your pace effectively, you can reduce your heart rate. The exact pace is appropriate and varies from person to person. Some people can't reach 500 at a pace, while others can't reach 500 even if they run desperately.

It is often seen that there are two ways to calculate maximum heart rate: (220 - age) or (180 - age). For example, if I am 70 years old, the first calculation is 150 and the second calculation is 110.

I think the front value is more accurate than the back value, and the back value is okay to calculate the brisk walking heart rate. My maximum heart rate has been to 193, my daily maximum heart rate is around 150, and my average heart rate is about 140.

For ordinary runners or beginners, the easiest and most effective way to control their heart rate, in addition to wearing a heart rate ring, is to be able to talk and communicate with others normally while running, which must be aerobic running, the heart rate will not be high, and the running is more comfortable. Attached are the recent data of my 13km run and the online half marathon.

When I ran 13 kilometers, I talked to my running friends on the side of the road, and I said about 70 words.

Heart rate is an exercise indicator that runners need to pay attention to in the long term. Runners are starting to pay attention to their heart rate, which is the first step towards becoming a professional runner.

Exercise heart rate during running.

Heart rate is a direct reflection of how well our heart is working and reflects the body's need for oxygen. The heart rate during exercise is closely related to our exercise intensity, exercise nature, energy metabolism status, oxygen consumption, lactate accumulation, fatigue and recovery time. In general, the higher the intensity of exercise, the more oxygen the body needs and the faster the heart rate will be.

Many professional runners measure exercise intensity by calculating the "% of maximum heart rate" (%hrmax), and generally consider 60%-85% of the maximum heart rate as the most appropriate and effective exercise heart rate range. The maximum heart rate can be calculated by subtracting the age of the runner from 220.

For example, a 30-year-old runner has a maximum heart rate of 220-30 = 190 beats.

Minimum target exercise heart rate: 190x60%=114 beats.

Maximum target exercise heart rate: 190*85%=162 beats.

Keeping your heart rate between 114 and 162 minutes can maximize the benefits of cardiovascular activity, improve exercise capacity, and ensure exercise safety.

Scientifically reduce running heart rate.

If you want to monitor your heart rate at any time, the easiest way is to equip a sports watch that intelligently measures your heart rate, and now most sports watch brands have the function of measuring your heart rate, you can enter your age, height, and weight, and the system will give the best target sports heart rate, and will also send an early warning when the heart rate is too high.

When you find that your heart rate is too high, the easiest way to do this is to reduce your running speed. Be careful not to stop all at once, but switch from a brisk run to a jogging so that you can feel your heart rate decrease and your breathing gradually calms down. If possible, you can also replenish some water in small amounts and many times, wipe sweat, let the body temperature slowly decrease, and also help restore the heart rate.

Of course, this method of lowering the heart rate can be said to be a "palliative but not a cure", and long-term training is still required to reduce the heart rate of exercise stably.

Many runners may have noticed that when their physical condition is relatively poor, or they have not exercised for a long time, they will run a little, and their heart rate will rub to the ground. And if you have been exercising regularly for a while, even if you sprint at maximum speed, your heart rate will not rise too fast, and even if it rises, it will be able to stabilize relatively quickly.

It is often said that life is in motion. It is because of scientific and regular exercise that can improve our muscular endurance and heart endurance.

After a period of aerobic and anaerobic exercise, our exercise ability has also been improved, and the heart rate during the exercise will also be reduced, at the same pace, compared with the past, the pace is lower, so as to achieve the goal of maintaining a stable exercise heart rate, and our physical health will also step on a new level.