Long distance marathon heart rate range

Many people wear a heart rate monitor to detect their heart rate when running at night or exercising. In fact, people who exercise regularly will find that their heart rate will not continue to rise once it reaches a certain range when running. In addition, heart rate is not a standard for monitoring exercise. Whether the exercise is within a safe range requires monitoring multiple values ​​at the same time, and for long-distance marathon runners, their heart rate will be lower than normal. This article introduces the heart rate range for long-distance marathon runners.

Everyone knows that heart rate is an indicator of the intensity of running exercise. Nowadays, many runners wear heart rate watches while running. But everyone's physique is different. Even if they run at the same pace, for example, A's heart rate is 140, and B's heart rate is 160, can we simply say "Is B's exercise intensity high?"

1. Heart rate is an indicator of exercise intensity, so you can’t just look at the immediate heart rate

Everyone's heart rate changes all the time, ranging between resting heart rate and maximum heart rate. Of course, this numerical range also varies with each person's physical condition (including exercise habits, health status, age, etc.).

Therefore, when we use heart rate to look at the intensity of exercise, we cannot just rely on the heart rate during exercise. It is also necessary to consider his resting heart rate and maximum heart rate at the same time.

2. Resting heart rate

Resting heart rate can be measured by lying on your back and measuring your pulse for 1 minute before getting up in the morning. If you are sitting or standing, your pulse will be higher. The resting heart rate of an adult is generally between 60 and 75 beats per minute. For people who train regularly, especially those who do endurance sports, the values ​​will be lower. Many amateur marathon enthusiasts have a resting heart rate below 50, while professional marathon runners have a resting heart rate of over 30.

The lower resting heart rate caused by training is mainly because the heart's contractility becomes stronger and the amount of blood pumped with each heartbeat increases. There are also many athletes who have hypertrophic hearts (large muscles and large capacity). The amount of blood circulation required by the human body in 1 minute = the number of heartbeats in 1 minute * the amount of blood pumped in 1 heartbeat. If the amount of blood pumped per heartbeat increases, fewer heartbeats can be used to ensure the same amount of blood circulation.

It can be said that the reduction in runners' resting heart rate is the result of improved heart function, which means that they can adapt to more intense exercise.

3. Exercise heart rate

To measure your heart rate during exercise, it is best to wear a heart rate monitor.

If you don’t have a heart rate monitor, you will need to manually measure your heart rate immediately after stopping running. But after you stop exercising, your heart rate will recover over time. And the more endurance a runner has, the faster his heart rate recovers. Taking this into account, the correct way to measure your heart rate manually is:

1) Measure your heart rate for 10 seconds immediately after you stop exercising (within 10-20 seconds at the latest)

2) Exercise heart rate = number of heartbeats in 10 seconds * 6 10

Although we often see traditional Chinese medicine doctors taking the pulse at the wrist, the recommended heart rate for running is still the carotid artery.

4. Maximum heart rate varies greatly from person to person

As you increase the intensity of your exercise, your heart rate will also rise. When it reaches a point where it can't rise any further, that's your maximum heart rate. Generally speaking, the maximum heart rate of young people around 20 years old is around 200, and then decreases with age. But if you keep exercising, the rate at which your maximum heart rate drops will slow down.

That is to say, for young people, training has little effect on maximum heart rate, but the older you are, the more obvious the impact of exercise on maximum heart rate. In addition, by improving the muscle's tolerance to lactic acid through training, it is possible to accept higher intensity training, which will also lead to an increase in maximum heart rate.