What is the appropriate heart rate for short distance running

It is more appropriate to control the heart rate at 80% -90% of the maximum heart rate during sprinting, and the specific value varies depending on age and physical fitness level. Sprint belongs to high-intensity exercise, and heart rate monitoring helps to avoid overtraining. The main influencing factors include exercise intensity, individual cardiopulmonary function, environmental temperature, and physical adaptability.

It is normal for the heart rate to approach the maximum heart rate limit during sprinting, but one should be alert to abnormal signals. The maximum heart rate of healthy adults is usually estimated by subtracting age from 220. For 30-year-old individuals, a heart rate of 152-171 beats per minute during short distance running, which is 80% -90% of the maximum heart rate, can achieve effective training results. This interval can stimulate the improvement of cardiopulmonary function while avoiding myocardial overload. After systematic training, professional athletes have a lower resting heart rate and a smoother increase in heart rate during exercise, which may be 10-20 beats per minute lower than that of ordinary people under the same intensity. Sports watches or chest strap type heart rate monitoring devices can provide real-time feedback data. When there is a sudden increase in heart rate accompanied by dizziness or nausea, the speed should be immediately reduced.

Some special situations require adjusting the heart rate target value. Patients with hypertension or heart disease should control their heart rate below 70% of their maximum heart rate under the guidance of a doctor to avoid cardiovascular emergencies. Due to incomplete heart development, teenagers should not exceed 85% of their maximum heart rate during short sprints. When exercising in high temperature and high humidity environments, the heart rate will increase by 5-10 beats per minute compared to normal temperature conditions, and it is necessary to reduce the pace appropriately. People who are trying interval running for the first time can use the lower limit of their heart rate range as a safety threshold, gradually increasing their intensity as their physical fitness improves.

It is recommended to combine subjective feelings to comprehensively judge the intensity of exercise. The intensity of intermittent speech but incomplete singing during running usually corresponds to the effective heart rate range. Perform dynamic stretching before and after exercise, avoiding high-intensity training on an empty stomach or immediately after a meal. Regularly conduct cardiopulmonary function assessments and dynamically adjust training plans based on indicators such as body fat percentage and blood pressure. Middle aged and elderly people can switch to low impact exercises such as brisk walking and swimming instead of some short distance running training, which not only protects joints but also maintains cardiovascular health. supplementing with electrolyte drinks and high-quality protein after exercise helps with muscle repair.