During cardio training like running, your heart rate increases, but what if you have an abnormally high heart rate when exercising?
As the pace and frequency of work increase, so does your heart rate. Blood circulates to your muscles so they can get the oxygen and nutrients they need to keep going.
You can determine your heart rate for running using a formula based on age and maximum heart rate. When you run, you should exercise at 50 to 85 percent of your maximum heart rate. To calculate the top speed, subtract your age from 220.
Average heart rate
The average heart rate is different for each person because it can be affected by:
- age
- training level: runners have a lower resting heart rate than non-athletic people
- air temperature: heat and humidity can increase heart rate
- medication: medications such as beta-blockers can reduce the frequency, and high doses of thyroid medication can increase it
- Stress: Emotions caused by stress can slow down or speed up
Most runners will want to train between 100 and 160 beats per minute on average. But that average depends on several factors, including maximum heart rate and current fitness level.
When the heart rate is too high
It can be dangerous to your health, going higher than your maximum heart rate for longer periods, especially true if you are untrained.
A study of the hockey players found that those who continuously exceeded their goals and maximum heart rate while playing had poor recovery after training. They also increased the risk of:
- arrhythmia
- chest pain
- discomfort
It is wise to go back to a more comfortable pace if you consistently reach a high heart rate while running. Stop exercising if you feel dizzy or sick.
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