Do you know what your ideal heart rate is? Learn to calculate it in the simplest way

It’s not silly to exercise with a heart rate monitor (and personal trainer) in your ears. Any help to burn calories is great and controlling your heart rate is always welcome. Listen to the rhythm of your heart because it is what will mark the quality of your training. Attend to your heart rate, the pulse, measured in beats per minute. Because your heart rate while running may be the best value to know how much and how you are working.

As your effort rate and rate increase, so does your heart rate. What happens is a process whereby blood circulates through the muscles so that they can get oxygen and nutrients they need to keep running. And you can measure that to know what the quality of your training and plan each session according to your goals.

Learn to measure it

Is not difficult. You can determine your target heart rate for running using a formula based on your age and maximum heart rate. When you run, you should train between 50 and 85 percent of that frequency. To calculate the maximum rate, you just have to take as a reference the number 220 and subtract your age.

If your heart rate comes down Below this, you may want to pick up the pace for better results in your training. If, on the contrary, your heart rate reaches the maximum, you may have to stop a bit to be able to finish your session well. A measurer heart rate monitor can help you keep track.

Average heart rate while running

The average heart rate while running is different for each person and is marked by aspects such as the age, fitness level, temperature air, the use of medications or stress, among others. Most runners between the ages of 20 and 45 are comfortable training with a heart rate between 100 and 160 on average.

Experts recommend exercising with a target heart rate of 50 to 75 percent of your maximum frequency in the case of beginners or for moderately intense exercises. You can work 70 to 85 percent of your maximum heart rate during a more demanding activity and if you already have some foundation.

Always with a head

Limiting yourself higher than your maximum heart rate for long periods of time could be dangerous for your health. And this is especially relevant if you are beginner. Never be in a rush to burn stages. Those who continually exceed their target heart rate tend to have lower rates of recovery after exercise. It also increases the risk of cardiac events such as arrhythmias, chest pain, etc.

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