What is the normal range for aerobic heart rate during running

The normal range of aerobic heart rate during running is generally 60% -80% of the maximum heart rate, and the specific value can be estimated by subtracting age from 220. Aerobic heart rate range is helpful for fat burning and cardiovascular function improvement, but it needs to be adjusted according to individual differences. The key to maintaining aerobic heart rate during running is continuous monitoring and gradual progression. Wearing a heart rate monitoring device allows for real-time observation of data. Beginners are advised to start adapting from the lower limit of heart rate and gradually increase intensity as physical fitness improves. A state of slight sweating and increased breathing during exercise, but able to communicate normally, usually within the effective aerobic range. Patients with hypertension and heart disease need to set personalized target heart rates under the guidance of a doctor.

In special circumstances, the heart rate standard needs to be adjusted. Pregnant women should control their heart rate to no more than 140 beats per minute, and middle-aged and elderly people can appropriately lower it to 50% -70% of the maximum heart rate. For those taking beta blockers and other medications, the actual heart rate may be lower than the calculated value, and subjective fatigue should be the main criterion for judgment. When experiencing physical discomfort such as colds, fever, and lack of sleep, high-intensity aerobic training should be suspended. Maintaining regular aerobic running requires a scientific diet and adequate rest. Adequate hydration and electrolyte supplementation before and after exercise, and attention to the balance of carbohydrates and proteins in daily diet. Arranging 2-3 strength training sessions per week can enhance muscle endurance and improve aerobic performance. It is recommended to engage in 150 minutes of moderate intensity aerobic exercise per week and regularly assess cardiovascular fitness. The training plan should be dynamically adjusted based on body feedback.