What is the danger of running within the normal range of heart rate

Maintaining a heart rate of 60% -80% of the maximum heart rate during running is considered a safe range, while exceeding 90% may pose a danger. Abnormal heart rate is related to factors such as exercise intensity, age, and underlying diseases, and needs to be comprehensively judged based on individual circumstances. Heart rate during running is a core indicator for evaluating exercise safety. Healthy adults typically have a resting heart rate of 60-100 beats per minute, and a reasonable target heart rate during exercise can be estimated using the formula 220 minus age. For example, the maximum heart rate for a 40 year old person is about 180 beats per minute, and it is recommended to control the exercise heart rate within the range of 108-144 beats per minute. This intensity can effectively burn fat without overloading the cardiovascular system. Novice athletes or chronic disease patients should gradually increase their heart rate from 50% of their maximum heart rate, and wearing heart rate monitoring devices can monitor changes in data in real time. When the running heart rate remains above 90% of the maximum heart rate, discomfort symptoms such as palpitations and chest tightness may occur, and long-term overload exercise may induce myocardial damage. Patients with hypertension and coronary heart disease who experience a rapid increase in heart rate during exercise are more likely to be at risk, and they should undergo professional evaluation before exercising. When there is a sudden drop in heart rate accompanied by symptoms such as dizziness and cold sweat, exercise should be stopped immediately, which may be a signal of arrhythmia or myocardial ischemia. When exercising in a high temperature and high humidity environment, the heart rate will increase more than usual, so special attention should be paid to hydration and cooling.

It is recommended to use a speech test to assist in judging the intensity while running. Being able to speak complete sentences indicates moderate intensity. Warm up thoroughly before exercise and avoid exercising immediately on an empty stomach or after a full meal. Regular physical examinations should be conducted to assess the status of cardiovascular and pulmonary function. If there are persistent chest pain, difficulty breathing, or other abnormal symptoms during exercise, immediate medical attention should be sought. Reasonably controlling the intensity and duration of running, combined with adjusting the exercise plan based on heart rate data, is necessary to achieve safe and effective fitness goals.