As people enter middle age, more and more are beginning to love running. This low-barrier exercise effectively burns calories and has become a “source of happiness” for middle-aged people. However, friends, running shouldn’t be done casually just for fun. Improper methods can harm your heart, which is no small matter!
Firstly, running can invigorate our hearts, making each beat feel like it’s infused with powerful energy as blood rapidly flows throughout the body. Consistently maintaining the correct running method over time will significantly improve your heart’s endurance! Moreover, running helps promote blood circulation, reducing the risk of vascular blockages and thus lowering the chances of cardiovascular diseases. At the same time, running can accelerate metabolism, helping the body eliminate excess “waste” and creating an ideal healthy environment for the heart.
However, if you feel like your heart is about to jump out of your chest while running, you need to pay attention!
An excessively high heart rate means your heart is working overtime, which can lead to exhaustion in the long run! Long-term high-intensity running training increases the pressure on the heart, easily causing problems such as arrhythmia or myocardial ischemia. In severe cases, it might even cause the heart to “go on strike”! Furthermore, a rapid heart rate can lead to increased blood pressure, damaging blood vessels and further increasing the risk of cardiovascular diseases.
Low heart rate running allows the body to exercise in a relatively relaxed state, reducing the burden on the heart. Additionally, at a low heart rate, the body mainly relies on burning fat for energy, which is very beneficial for weight loss and improving endurance. Moreover, after low heart rate running, the body recovers faster, doesn’t feel overly fatigued, and it’s easier to maintain consistency.
So, how can you effectively control your heart rate and become an elegant “low heart rate runner”?
First, you need to understand your maximum heart rate and the appropriate running heart rate range for you. Generally, the maximum heart rate can be calculated by subtracting your age from 220, and the suitable running heart rate is usually between 60% to 80% of the maximum heart rate. While running, wear a heart rate monitoring device to keep track of your heart rate. If it gets too high, slow down or take a brief rest until your heart rate recovers before continuing. Additionally, strengthen your regular exercise routine to improve cardiopulmonary function, so that your heart can meet the body’s needs at a lower heart rate.
Before running, make sure to warm up properly, mobilize your joints, and stretch your muscles to avoid injury. While running, maintain the correct posture with your body slightly leaning forward, don’t take steps too quickly, and let your arms swing naturally. Choose suitable running locations, avoiding uneven surfaces or areas with heavy traffic. Most importantly, create a running plan based on your physical condition, and don’t blindly pursue speed and distance.
In conclusion, running is a very beneficial exercise for the body, but only by mastering the correct running method can you enhance heart health. Let’s run correctly together, enjoying freedom and health while staying away from heart disease troubles!