When you make a physical effort and exercise it is completely normal for the rhythm of the heart, as well as the respiratory rate, to accelerate: in fact, these are physiological reactions of the body to the increased demand for energy. However, it is important that heartbeats do not exceed certain thresholds: when you trainfor example running or cycling, is useful monitor the respiratory rate, in order not to take risks, feel less fatigue and improve one’s performance. There are some strategies that allow you to lower this parameter.
What is heart rate
When you make a physical effort and exercise it is completely normal for the heart rate, i.e. the number of beats that the heart makes every minute to distribute the blood in the vessels, to increase: in these situations, in fact, the muscles and organs more nutrition and oxygen is needed, so the volume of blood pumped increases. At rest, the heart contracts 60 to 90 times a minute; in trained people, at rest, it beats only 50 to 70 times, in sportsmen even only 40 to 60 times a minute. In case of extreme physical exertion, however, it is possible that the heart rate increases up to 180 beats per minute or more and the volume of blood pumped up to 25 liters per minute.
Tips to decrease heart rate
When you train, learning to control your heart rate is very beneficial: it helps you not to take risks, feel less tired and improve your performance. Here are some useful strategies for this purpose. Obviously, before applying them it is always good to seek medical advice, even more so if you suffer from any problems.
Alternate the intensity of your workouts
To train the cardiovascular system and reduce the heart rate during the workout, it is important to introduce some into your fitness routine slow and long-lasting work. For example, you can walk at a fairly brisk pace for at least an hour, ride a bicycle for several kilometers avoiding sustained accelerations and rhymes, run long distances slowly. In this way the heart will learn to sustain an activity for a long time without peaks.
Alternate these workouts to high-intensity workouts, such as stretches, preferably uphill – and repeated, interspersed with a recovery phase. Thus the heart gradually learns to sustain higher rhythms and over time the average heart rate will decrease.
Many don’t think about it, but even targeted diet interventions can be useful for keeping your heart rate under control. In particular, it is good avoid taking stimulants, such as coffee, chocolate, tea, before training, especially in view of a high intensity workout because they affect the heart rate, raising it. Also, it matters drink a lotbecause if the body is dehydrated the heart struggles more, e eat before exercising: without carbohydrates, the body struggles more and the heart rate accelerates. No, however, to fats, junk foods, refined products, enemies of the cardiovascular system and more.
It’s better not to stick to just one type of physical activity: to achieve the set goal (and more), the ideal is to vary the sport practiced. We recommend alternate your favorite discipline with a less intense oneso that the cardiovascular system learns to decrease its heart rate.
Don’t hold your arms up
When exercising, try not to hold your arms up for long. In fact, if they exceed the level of the heart, when they move they involve an additional effort for the body, which translates into an increase in heartbeats. It is also for this reason that when you are very tired you tend to hang your arms down.
Stress has many harmful effects on the health of mind and body. It is also an enemy of the heart rate. In fact, it alters the tone of the sympathetic nervous system (part of the vegetative nervous system, which presides over vital functions), which has the task of regulating heart rate and blood pressure. In the presence of strong stress, the action of the sympathetic system prevails, i.e. the “accelerator”, which causes an increase in heart rate, blood pressure, oxygen consumption and cardiac excitability with possible induction of extrasystoles, i.e. heart beats anticipate. Better then try to lead a life as relaxing as possible, carving out moments to devote to relaxing and pleasant activities.
Smoking not only damages the lungs, but also damages all organs and especially the cardiovascular system: it increases blood pressure and makes the heart beat faster, which is therefore forced to work more. Anyone who wants to train without risking dangerous heart rate spikes should therefore give up cigarettes.