What is the normal heart rate after running

The heart rate is different in different environments. The heart rate of each person is also different. For example, the heart rate of children is higher than that of adults, and the heart rate of athletes is slower. In addition, the heart rate of people is generally different when they exercise. However, the heart rate after exercise and in a static state is usually higher during exercise. What is the normal heart rate after running?

What is a normal heart rate after running?

As an aerobic exercise, the optimal heart rate range for running is calculated by the formula: (220-age)×60%/80%. For example, if you are 20 years old, then a heart rate of 120-160 beats per minute is your optimal exercise heart rate fluctuation. In other words, if you maintain running within this range, it is most beneficial for burning fat and strengthening the cardiovascular system.

Why does running increase your heart rate?

During running, the increase in heart rate is an adaptive change to changes in the internal and external environment of the body. An increase in heart rate ensures a higher blood flow to carry more oxygen and nutrients, ultimately leading to better athletic performance.

What happens if your heart rate is too high when running?

When running, the heart rate increases within the normal range, which is beneficial for the heart to pump blood. However, when the heart rate exceeds 180 beats/minute, the heart's contraction and relaxation frequency becomes faster. When the heart relaxes, the amount of blood returning to the heart decreases significantly, resulting in a significant decrease in the amount of blood output per stroke, leading to insufficient oxygen supply to the body.

When the running heart rate is too fast, reaching more than 180 times, the runner will feel very tired, muscle weakness, and be forced to slow down. The reason is that when a higher heart rate is reached, cardiac output decreases instead of increasing, and efficiency decreases.

Keeping the heart rate above 180 for a long time will not only fail to bring about a significant improvement in athletic ability, but the heart is actually overloaded, ischemic and hypoxic. For healthy people, it will simply quickly become fatigued and forced to slow down. However, for those with heart abnormalities, cardiac accidents such as sudden death may occur.

How to measure your heart rate while running

There are two ways to measure your running heart rate: one is to use a special pulse watch. You just need to wear the watch on your hand and you can clearly see the numbers displayed on the watch while running. Second, after you finish running, immediately measure your pulse by touching your carotid artery with your hand. You only need to measure for 10 seconds and multiply it by 6 to get your pulse rate in one minute. If you want more accuracy, you can measure for only 6 seconds and then multiply it by 10.

What is heart rate?

Heart rate generally refers to resting heart rate, that is, the number of heartbeats per minute of a normal person in a quiet state. The normal adult heart rate is generally 60-100 beats/minute. However, there will be individual differences based on age, gender or other physiological factors. Generally speaking, the younger the age, the faster the heart rate. The elderly have a slower heart rate than the young, women's heart rate is faster than men of the same age, and athletes' heart rate is slower than ordinary adults. These are all normal physiological phenomena.