It is important for all athletes to know the normal pulse while running, because this indicator is a direct reaction of the circulatory system to changes in the volume of work of the heart muscle. Depending on the pumping of blood by the heart, its contraction and vasodilation occurs throughout the body.
People often ask what a normal pulse is when running, because everyone has a different heartbeat during such exercises. If it is more frequent, then this signals the need for muscle groups in nutrients and oxygen that come with blood.
The relationship of heart rate and load
The physiological state affects the pumping of blood, so the heart muscle can do this in different ways. When the load on the walls of the arteries increases, they carry out frequent tremors.
A normal heart rate while running is a higher rate than a heartbeat in a calm environment. In a completely healthy person, this indicator can double, or even triple, which will only increase the effectiveness of classes.
It is worth noting that in some situations, the pulse may be at the critical maximum level. This is very dangerous for health, therefore, with a sharp and strong increase in heart rate, it is better to stop running and consult a doctor.
The following factors affect the heart rate:
- body mass;
- stressful situations;
- physical abilities;
- Body temperature;
- Lifestyle.
Everyone knows that overweight provides the body of its owner with an increased load. In this case, all vital systems, and especially the cardiovascular one, function in an enhanced mode so that the organs receive sufficient nutrition and metabolic processes work normally.
Improper lifestyle and all bad habits also have a significant impact on the normal heart rate for running. They contribute to the intoxication of systems, which is why the situation is very similar to the previous one - the body works at an accelerated rate and the heart rate rises.
Normal heart rate while running at a body temperature above 37 degrees will be high. This is explained by the fact that in this state, the body is fighting a disorder of some system. A similar situation can occur when training in a stuffy room or on the street in too hot weather.
As for stressful situations, they can contribute to a change in the heart rate both in one direction and in the other. It depends on the individual characteristics of the body.
Individual rate
To find out which pulse is considered normal when running, you can use the calculations. Since each person has his own physiological characteristics, it is necessary to take into account primarily them.
Maximum ripple reaches 220 beats per minute. For training with such an indicator, good physical fitness is required, which not all “runners” possess.
Payment
An individual normal heart rate while running is calculated very simply. For this, it is required to subtract age from the maximum (220). For example, 40-year-old athletes are allowed to engage in loads of up to 180 beats per minute.
According to other calculations, you can determine the indicator at which the training will not be effective. To do this, you need to multiply the maximum individual border (obtained by the previous formula) by 0.6. As a result, the same person 40 years old will not receive the effect of jogging if the heart rate drops to 108 or lower.
Stages
If there is not enough physical preparation to maintain a normal heart rate while running, you should start exercising gradually. In the early days, reaching maximum heart rate limits can contribute to tachycardia, loss of consciousness, and even cardiac arrest.
There are three training steps:
- The first 3 lessons. Here, an unprepared person should adhere to a pace of about 60% of the maximum border. At the age of 35, the normal pulse during running for men at this stage is 110 beats per minute, for women - 115.
- The next 4 workouts. The pace is allowed to gradually increase, corresponding to the purpose of the run. If the main task is losing weight, then the normal pulse when running for women 35 years old will be 125 beats per minute, for men - 130 (70% of the maximum value).
- Further races. Here, most people set the goal of developing the respiratory system and gaining muscle mass, so the pulse rate can reach 90% of the maximum. Such intensity will not harm health and will give an excellent result.
Heart rate recovery
It is worth knowing that a normal pulse after running is not achieved immediately. After a minute, it will decrease by only 20%, three minutes - 30%, 10 minutes - 80%.
If for 10 minutes the heartbeat remains as strong as immediately after the end of the run, it is worth reviewing the load. Because of this, respiratory, cardiac or vascular diseases may appear.
The control
You can check the pulse by physiological sensations. In the event that during the training the head began to feel dizzy or nausea appeared, it is necessary to stop immediately, even if the heart rate is normal.
The pulse can be controlled with the help of the wrist or carotid artery, as well as special devices. All methods are described in detail below. The best solution would be to measure the number of beats per minute during and after the run for several days to compare the results and to find improvements or worsening.
Wrist pulse
In this case, experts recommend using the left hand, since the pulse is felt much better on it than on the right. It must be positioned at chest level, bent at the elbow and turn the palm up. Then, with the middle and index fingers of the right hand, folded together, you need to lightly press on the second wrist, to a point located half a centimeter from the base of the thumb. Veins are clearly visible in this zone, so finding the right site is easy.
Having felt the artery in the form of a strong tube, you should hold the fingers of your right hand on it for 30 seconds, clearly counting the strokes. The result that you get in the end should be doubled to get the number of shocks per minute. In the same way, the pulse measurement time can be reduced to 15 seconds, and the total can be increased by four times.
In this way, you can check the heartbeat, both during running and after it. But doctors recommend doing this only in the second case, since only during the recovery period is it possible to calmly hold your hand.
Chest Heart Rate Monitor
The most common device for measuring heart rate is a chest heart rate monitor. It is an elastic tape with an electronic reader, which is mounted on the chest. The sensor is located as close to the muscle of the myocardium. Thanks to this technology, the heart rate is determined by 99 percent accuracy.
The result of measurements can be observed on a wrist bracelet. It is compact and lightweight, so during the training process it will not cause discomfort. Various indicators are displayed on the screen. These include not only the number of heart beats, but also the distance traveled, as well as blood pressure and other physiological values.
Carpal meter
The device in the form of a bracelet easily determines the heart rate. In addition, it sets the maximum limit of the heartbeat and notifies about its achievement. Most gadgets with these features are equipped with software for setting time settings, as well as the distance traveled. However, they reflect calories burned.
Touch cardiometer
A gadget similar to the previous one has touch control, which attracts modern buyers. It is able to calculate the safest heart rate for a user-specified distance. If the norm is exceeded, the device notifies its owner with a sound signal. Such models, as a rule, have moisture protection and a durable case. With them, you can not only run, but even engage in rock climbing. And about the damage in rainy and snowy weather and do not think.
Methods and activity
In order to develop the running base itself, a person needs to rely on the work of the heart muscle. Depending on the intensity of the training, four load zones can be distinguished:
- Recovery (pulse 60-70% of maximum).
- Aerobic (75-85%).
- Anaerobic (up to 95%).
- The maximum level (100%).
The first two zones are considered the most suitable option for smooth training and fat burning. Here you can improve your results well and help the body lose weight.
In the case when the main task is to reduce body weight, the transition from the first to the second zone should be carried out gradually. As a result, the pulse should not exceed 85% of the maximum. In this case, the tissues will train smoothly, and the walls are pumped to expand the capillary network.
The third and fourth zones are high pulse training. Here, the walls of the heart chambers are subject to stretching, since they are affected by a powerful blood flow. As a result, the muscle is strengthened and is able to perform maximum physical activity.
Runners who adhere to the third and fourth zones observe about 40 heartbeats per minute. It’s not worth starting training at these stages, as the heart will get a heavy load, and the flow of oxygen and blood will stretch the walls completely unprepared for such an outcome. As a result, this approach will lead to irreversible consequences.
It will be very difficult for a person who has reached a normal state when running in the third and fourth zones to engage in the previous two. Therefore, you should not risk your health.
Experienced athletes and doctors strongly recommend that beginners run at the lowest pulse, that is, in the aerobic zone. Thanks to this, you can perfectly prepare your heart for further changes, as well as eliminate cholesterol deposits.