What is considered normal heart rate while running

The normal range of heart rate during running is generally 60% -80% of the maximum heart rate, and the specific value is affected by factors such as age, exercise intensity, and physical fitness level. The maximum heart rate can be estimated by subtracting age from 220, and it is common for healthy adults to maintain a heart rate of 110-160 beats per minute while running. Running belongs to aerobic exercise, and changes in heart rate are directly related to exercise intensity. When running for beginners or middle-aged and elderly people, it is recommended to control the heart rate within the range of 60% -70% of the maximum heart rate, which is the moderate intensity aerobic exercise range. This range can effectively burn fat and has high safety, manifested as a state of accelerated breathing but complete speech. For young people who exercise regularly, the heart rate can be appropriately increased to 70% -80% of the maximum heart rate, at which point the exercise intensity increases but still remains in the aerobic metabolism range. If the heart rate exceeds 85% of the maximum heart rate, it enters an anaerobic exercise state, and the general weight loss population does not need to pursue this intensity.

Some special circumstances require attention to abnormal heart rate. Taking certain medications such as beta blockers can lead to low heart rate, and subjective fatigue should be taken into account to determine exercise intensity. There are chronic patient groups such as cardiovascular disease or diabetes, and the doctor should evaluate the safe heart rate range before exercise. If you experience chest tightness, dizziness, or a heart rate exceeding 180 beats per minute during exercise, you should immediately stop exercising and seek medical examination. It is recommended that the heart rate of pregnant women during running should not exceed 140 beats per minute, and the standard can be appropriately relaxed for children due to their higher baseline heart rate.

It is recommended to monitor real-time heart rate through a sports wristband while running, choose breathable sportswear, and avoid intense exercise in high temperature and high humidity environments. Warm up and stretch before and after exercise, and in the early stages, alternate between brisk walking and slow jogging to help the heart adapt. If a sustained increase in resting heart rate or slow recovery after exercise is found, there may be a risk of overtraining, and the exercise plan should be adjusted promptly and professional physician advice should be consulted. Reasonably controlling exercise heart rate can not only improve weight loss efficiency, but also be an important measure to prevent sports injuries.