Almost all of us, when using a heart rate monitor for the first time, or when returning to activity after a break, are frightened by the heart rate we have when running. They always seem too high because we've ingrained the notion that a lower heart rate is better. This is only partially true; in the next post, we will explore what really happens with our heart rate.
My heart rate is high, what does it mean?
The first step is to understand what constitutes high heart rates for each individual and what the ideal heart rates for each distance. For instance, the common method of subtracting your age from 220 provides a rough maximum heart rate. Alternatively, the Tanaka formula, subtracting your age multiplied by 0.73 from 208.75 (208.75 - [0.73 x age]), also serves this purpose well. However, participating in a test at maximum intensity can offer a true measure of your maximum heart rate.
Additionally, resting heart rates—low rates like 60 beats per minute when lying down upon waking—are indicative of a well-trained heart. Ideally, one should have a low resting heart rate and a high maximum heart rate, the reasons for which we will discuss later.
As mentioned earlier, if you're new to running or not regularly active, your heart rate at the same intensities will be higher compared to that of someone who is trained. Why is this? Simply put, the heart is a muscle that can be conditioned. Yes, you train your heart when you run! Regular training reshapes the heart according to the demands placed on it.
A key adaptation from consistent exercise is the enlargement of the heart's chambers, meaning the heart grows larger. Moreover, exercising at certain intensities thickens the heart's walls, allowing each heartbeat to pump more blood (due to the increased volume of the cavities) with greater force.
How does this influence my heart rate during exercise and at rest?
With a larger and stronger heart, each beat sends more blood to the muscles. This efficiency meets the oxygen and nutrient demands of our body more effectively during both activity and rest, reducing the need for frequent heartbeats. Consider this example for clarity:
Assume an average blood volume of 5 liters circulates within the body per minute. James, with a resting heart rate of 60 beats per minute, propels 83.3 ml of blood with each beat. Without training, and a resting heart rate of 90, he would only pump 55.5 ml per beat, necessitating a higher beat rate to satisfy his bodily needs.
This scenario is typical when starting to train; without these cardiac adaptations, our hearts must beat more frequently as each contraction ejects less blood compared to that of a trained individual, thus increasing our heart rate, visible on your heart rate monitor.
How can I lower my heart rate?
Crucially, having a well-designed training program, such as those offered by Runnea, and maintaining patience for these adaptations to develop is vital. Expecting immediate results within a week will lead to disappointment. Remember, like any muscle, the heart needs both exercise and rest to grow stronger.
Engaging in low-intensity, continuous, and relatively long sessions (over 45 minutes) is an effective way to enlarge the heart. Additionally, high-intensity workouts prevent our maximum heart rate from dropping too low.
Is having a lower heart rate better?
Not necessarily. While generally, low resting heart rates and quick recovery times post-exertion are indicators of good training, it is crucial to also maintain the ability to reach high maximum heart rates, even if one does not compete at these levels. This relates to overall cardiac output, which we'll cover in another post.
Lastly, it's important to remember that heart rate is highly individual. That is, two runners with the same speed and endurance might have different heart rates, so there is no need to worry if your heart rate differs from your training partner's. Comparing relative heart rates (percentage of maximum heart rate) is one way to assess personal performance.
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