Running at a heart rate is too slow, which is a mountain in front of many runners. What should have been a fast run has turned into a turtle speed, just like a fierce horse being put on a halter and dragging you to stop you from running. I can't stand it.
Therefore, most people will break free from the shackles of heart rate running and choose to turn a blind eye to high heart rate: anyway, it is not uncomfortable, and maybe the heart rate will naturally drop after running. As a result, everyone held such a mentality and let themselves run as they please.
If you keep running at a high heart rate, your heart rate will not drop, it will only get worse.
Long-term running with high heart rate is not only harmful to health, but also makes our running ability a castle in the air and a reed on the wall, which can't stand any beating.
However, the side effects of running with high heart rate are obvious, because it exceeds the limit that the body can bear.
Long-term high-load work of the heart will cause myocardial strain and cause myocardial problems. Musculoskelets are unbearable and easily injured. Excessive physical fatigue leads to low immunity, which makes people easy to get sick. It will also cause poor sleep quality and poor mental state. The body will also produce too many free radicals, which will make people more haggard and aging.
Therefore, you must keep running according to your heart rate, even if the pace is very slow.
There is nothing we can do about it. People's psychological abilities are different. If the heart is weak, it should be improved step by step through persistent aerobic jogging.
When you insist on aerobic jogging for a period of time, you will find that your pace is gradually improving, which is the performance of strengthening your heart ability.
In normal running, you can take 70% of your maximum heart rate as the target heart rate (most people's target heart rate will be between 135 beats/min and 140 beats/min). Run for 40 to 60 minutes at a time, 4 to 5 times a week.
You can also use the maf 180 heart rate running method, that is, 180- age. If you are 40 years old, 180-40 140. Have a physical education foundation, you can +5, 140+5, 145. So, your target heart rate is 145 beats/min. Run around the target heart rate every time you run, and be careful not to exceed 10, that is, 155 beats/min.
You can choose one of the running ways, which is the correct running way. Your exercise effect will be better and your running ability will be stronger and stronger.
I am a runner, I hope my answer can help you. Thank you.
From a safety point of view, it is necessary to run according to the heart rate. For example, there are runners of the same age, one with a 5-minute heart rate 132 and the other with a 7-minute heart rate 152. If the latter runs at the pace of the former, it is estimated that he can't keep up. Therefore, it is necessary to carry out long-distance running training according to your own heart rate.
The maximum heart rate of running is generally 220 years old, which is suitable for mass runners with weak running foundation. Otherwise, the maximum heart rate can be modified according to their actual maximum heart rate, and the maximum heart rate value can be adjusted up or down. The simple way is to run 200 meters as fast as you can, and then see what the heart rate value is on the heart rate device. After the heart rate returns to normal, measure it again, repeat it for 3 times, and take the average. The device without heart rate can press the neck or wrist artery after each run, compare the pulse number of 15 second with the watch or mobile phone, divide it by the number of tests, and then multiply the pulse number by 4 to get your actual highest heart rate.
I am 70 years old. According to the formula, the maximum heart rate is 150, and the actual heart rate is above 170. A great runner saw my running data (attached with three pictures) and asked me to modify the maximum heart rate. After I changed the maximum heart rate to 170, the training effect was within the aerobic and threshold range, and the blue color turned yellow, which was no longer like the aerobic red color in the attached figure. [Cute] [Shake hands]
This is necessary. Originally, my pace for running five kilometers was 630 and my heart rate was 160. I have been jogging at a speed of 145 for a while. Now run five kilometers at a pace of 630, and the heart rate drops to about 150. It is necessary to control my heart rate.
Is it necessary to train to run by heart rate in long-distance running? I think it should be like this, mainly depending on your own breathing. There's no need to run at your own heart rate. Your breathing has told you whether your heart rate is fast or slow.
I am an old man who has been running for 18 years. I have been running since I was diagnosed with diabetes in my forties.
My running experience is like this, mainly based on my breathing. If I am out of breath when running, it means that I am fast, heavy and strong. Then it is necessary to slow down your running speed. If you are running, your breathing will be more symmetrical and you will be more comfortable. I like middle-aged and elderly people best. I can talk and laugh with others when I run. It should be like this. Running is the best.
I used to run faster and run like an athlete, but later I felt that it was not suitable for my physical condition and my knee was seriously injured.
Later, I learned that super jogging is a high-frequency running at the speed of walking. This kind of running is effortless and takes a long time. It really belongs to aerobic exercise, and when you run, you can't breathe and your heart beats. Generally, it is about 120 times, which can achieve good fitness effect.
In short, don't pursue any speed or distance when running. Only when the body can adapt to comfort can we achieve the results of our predecessor's fitness. We are not professional athletes, so there is no need to run long distances or run fast. The ultimate goal of most people running is to keep fit, so which method is the best?
It is said to run according to the heart rate. Running is a technical activity and should be trained under the guidance of science.
At the age of twenty, I ran 10,000 meters in the school track and field team for three years. I didn't run at my own heart rate, and I didn't have an instrument to measure my heart rate. Twenty-five laps a day, running in fifty minutes. I remember thinking in my heart, four steps, four steps, four steps and one suction run, and keep turning left, feeling that I can run indefinitely. He also passed the1500m test and is a national amateur second-class athlete.
My heart rate is over 50, which is very slow. The knee and patella have accumulated fluid for many years. After 20 years, the physical examination found that all valves did not completely close the reflux (aortic valve, mitral valve and tricuspid valve). I wonder if it has anything to do with this. I don't run now, but I think running training should be scientific.
Long-distance running training must consider the heart rate factor more.
There is a running method of MAF 180, which is also the name of a book. The Chinese name is "MAF 180 endurance fat burning running".
Heart rate is related to age.
According to the formula in the book, if you are 30 years old, you usually run every day.
The maximum aerobic heart rate should not exceed 150,
If you have several years of sports experience, your heart rate will be increased by 5.
If you have just had a serious illness or have no foundation, subtract 10 from this figure.
The normal aerobic interval heart rate is within 1 10- 150.
According to the landlord's question, it is very dangerous to have such a high heart rate 180, and it is basically anaerobic exercise.
It is harmful to health, and it is not helpful for devaluation and aerobic fishing.
So go when your heart rate is high and run when your heart rate drops.
Walking and running.
The last question is very helpless, because most people suddenly stop running by heart rate running.
Or depressed.
No way, because you have to admit that your aerobic endurance is low.
Therefore, we should give up the pace and keep a steady mind.
Take healthier low heart rate aerobic running.
Slowly, your speed will increase. Don't be impetuous!
At present I jog according to my heart rate. The temperature is high, more than 27 degrees every morning, with an average heart rate of 65,438+042 and a pace of 530. I plan to run like this for several months in summer, with a monthly pace of about 230 kilometers! Looking forward to the arrival of winter, half a horse will reach 130 or so! I believe that there is an upper limit to talent and unlimited efforts!
It is necessary for long-distance running to train to run according to heart rate. Because long-distance running is different from sprinting, sprinting relies on explosive power. It's anaerobic extreme running. Long-distance running requires running at a constant speed. Of course, when running, the more stable the heart rate, the better. Try not to fluctuate too much, so that running can last longer, run farther, reduce fatigue and promote running safety.
So how do you train to run according to your heart rate?
General long-distance running. Its length is between 3 km and 5 km. 1 10,000 meters. Half marathon and full marathon. Long-distance running is generally aerobic endurance running, characterized by adequate oxygen supply. Running is not obvious fatigue.
How to judge whether your running is aerobic during running? You can make a preliminary judgment by breathing. If you adopt the form of running in four steps and one breath, you can basically conclude that it is aerobic heart rate running. Another method is to judge whether it is an aerobic heart rate run by talking during running. If you can communicate with your partner in complete sentences during running, you don't have to sing, but you can't help singing, which also shows that this kind of running is also aerobic heart rate running. In addition, judging by heart rate is more scientific and accurate. The heart rate needs to be between 70% and 80% of the maximum heart rate. For example, if a 50-year-old runner subtracts his age from 220, his maximum heart rate is 170 and his maximum heart rate is 170. The heart rate of aerobic endurance running should be between 120 and 136. There are two ways to measure the heart rate during running. One is to slow down when running, and immediately press the carotid artery with the index finger and middle finger. The number of carotid artery fluctuations in 15 seconds is multiplied by 4 to get the instantaneous heart rate. The second method is to wear a heart rate device when running, which can be a heart rate watch, a heart rate belt or a sports bracelet. Observe the heart rate device when running, and adjust the running breath, running frequency and stride at any time to make the heart rate within the specified interval. The latter method is more scientific and accurate in controlling heart rate.
In short, training aerobic heart rate during running makes running smoother and safer. You can run longer. The most scientific method is to wear running heart rate equipment and control the heart rate within the heart rate range of aerobic jogging. Is it the most convenient and scientific?
I don't know if you are satisfied with my answer. I am Jing Jinma, a runner in the sunset. The code word is not easy, please pay attention.
Look at personal positioning;
If you pursue Excellence, challenge yourself and enjoy speed, you are still young, and you can constantly improve your pace. In the long run, your heart rate will drop day by day.
If you are pursuing health and enjoying leisure, then it is recommended to give priority to aerobic running and occasionally stab it, which is also a kind of enjoyment.
Personal talent is limited, and I prefer aerobic running, which is quite good.
Long-distance running focuses on long characters. The heart rate can't be within the limit all the time, at most 10- 15 minutes, which is about 3 kilometers. If you want to run longer, you should practice aerobic endurance, that is, long-distance running with a heart rate of 135. Don't be afraid of slowness, it mainly depends on the distance, such as 6 minutes pace, 20 kilometers. Step by step, you will find that the heart rate increases instead of increasing, and the pace becomes faster, indicating that the aerobic endurance has improved.
In fact, long-distance running is basically a fight for aerobic endurance.