What is the normal range of human running heart rate

The normal range of heart rate during running is generally 60% to 80% of the maximum heart rate, and the specific value varies depending on age, physical fitness level, and health condition. The maximum heart rate can be estimated by subtracting age from 220. For example, the maximum heart rate for a 30-year-old person is about 190 beats per minute, and it is recommended to control the heart rate between 114 and 152 beats per minute while running. When healthy adults engage in moderate intensity running, their heart rate is usually maintained at 60% to 70% of their maximum heart rate, which helps with fat burning and improves cardiovascular endurance. If weight loss is the goal, the heart rate can be maintained at 70% to 80% of the maximum heart rate, and the body will use more fat for energy supply. Wearing a heart rate monitoring device during exercise allows for real-time observation of data, avoiding discomfort caused by excessive heart rate.

Some special populations need to adjust their heart rate range. Cardiovascular disease patients should control their exercise heart rate within a lower range under the guidance of a doctor, usually not exceeding 50% of their maximum heart rate. Long term lack of exercise may result in a rapid increase in heart rate to 120 beats per minute during early running, without the need to forcefully pursue the standard range. Due to the natural decrease in maximum heart rate in elderly people, it is appropriate to use an age correction formula to calculate the target heart rate.

During running, heart rate status can be easily determined through a speech test: being able to speak complete sentences but slightly wheezing is considered moderate intensity, while being able to only intermittently say words is considered excessive intensity. If dizziness, chest tightness, or heart rate continues to exceed 90% of maximum heart rate, exercise should be stopped immediately. It is recommended to warm up and relax for 5 to 10 minutes before and after running, gradually adjusting the changes in heart rate. Regular assessment of cardiovascular function and dynamic adjustment of exercise intensity based on physical changes are necessary to achieve safe and effective exercise.