What is the normal range of heart rate during 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 recommended for healthy adults to keep their heart rate within a safe range when running. Heart rate during running is an important indicator for measuring exercise intensity. If it is too low, it may not achieve the desired exercise effect, while if it is too high, it may pose safety hazards. For young people aged 20, the maximum heart rate is about 200 beats per minute, and it is recommended to maintain it at 120-160 beats per minute while running; The maximum heart rate of the 40 year old population is about 180 beats per minute, and the suitable heart rate is 108-144 beats per minute. Novice runners should start with low intensity and gradually adapt their heart rate to their exercise needs, avoiding sudden intense exercise that can cause excessive cardiac load.

Some special populations need to pay special attention to heart rate control. Patients with hypertension and coronary heart disease should exercise under the guidance of a doctor, and it is usually recommended to control the heart rate at 50% -70% of the maximum heart rate. Pregnant women and middle-aged and elderly people may experience a rapid increase in heart rate during running, and interval training can be used to regulate heart rate fluctuations by alternating between brisk walking and slow jogging. If discomfort such as chest tightness and dizziness occurs during exercise, exercise should be stopped immediately and heart rate changes monitored.

When running, real-time monitoring data should be obtained through sports wristbands or heart rate bands, and a flat surface should be selected and warmed up. After exercise, slow walking and stretching can help slow down the heart rate and avoid sitting down or taking a shower immediately. Daily recording of resting heart rate changes is recommended. If the baseline heart rate continues to increase or decrease abnormally, it is suggested to seek medical attention for examination of cardiovascular and pulmonary function. Reasonably controlling running heart rate can not only improve weight loss efficiency, but also avoid sports injuries, which need to be dynamically adjusted according to individual physical fitness.