{"id":8478,"date":"2022-10-08T16:32:08","date_gmt":"2022-10-08T13:02:08","guid":{"rendered":"https:\/\/tehrunclub.com\/?p=8478"},"modified":"2023-10-01T10:39:11","modified_gmt":"2023-10-01T07:09:11","slug":"what-rhr-says","status":"publish","type":"post","link":"https:\/\/tehrunclub.com\/en\/what-rhr-says\/","title":{"rendered":"What can a high resting heart rate tell you about your training?"},"content":{"rendered":"

\"\u0636\u0631\u0628\u0627\u0646The meaning behind this heart-related metric, plus three strategies for getting back to your baseline.<\/p>\n

Whether you\u2019re a fan of heart-rate training or only dabbled in hitting your zones, you\u2019ve likely noticed your heart rate numbers on a watch or fitness tracker midrun.<\/p>\n

But have you ever tapped on the little heart icon or noticed your beats per minute when your body was at rest?<\/p>\n

For runners, resting heart rate can be just as meaningful to your training and overall health.<\/p>\n

<\/span>What is a resting heart rate?<\/strong><\/span><\/h2>\n

As the term suggests, resting heart rate (RHR) refers to the number of times your heart beats per minute when the body is at rest.<\/p>\n

You can get a fairly accurate measure using a wearable fitness tracker (chest straps, while less comfortable, tend to deliver more precise results than wrist-worn heart rate trackers) or by using your fingers to count your radial pulse.<\/p>\n

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\u201cYou want to take [a resting heart rate reading] first thing in the morning after a restful night\u2019s sleep, lying on your back, free of any distractions,\u201d Fabio Comana, M.A., M.S., faculty within the School of Exercise and Nutritional Sciences at San Diego State University, tells Runner\u2019s World. If you use a watch, he suggests wearing it on the inside of your wrist so that it can better mold to the skin and soft tissue. Just be careful not to move your arm (or any other part of your body) while taking a reading.<\/p>\n

According to the American Heart Association, the range for average resting heart rate is between 60 and 100 beats per minute (bpm). Your own rate can be impacted by several variables, including biological sex, stress, medications, medical issues, hormones, age, and level of regular physical activity.<\/p>\n

\"NormalGenerally speaking, a lower resting heart rate is better.<\/p>\n

\u201cRHR is considered an indicator of overall cardiovascular fitness or how efficiently you are able to meet your body\u2019s oxygen demands,\u201d says Pamela Geisel, M.S., C.S.C.S., exercise physiologist and the director of performance and wellness services at the Hospital for Special Surgery in New York City. \u201cA lower RHR has been correlated with a lower risk of cardiovascular disease and other illnesses.\u201d<\/p>\n

A higher resting heart rate can be a sign of a myriad of health problems. For example, a 2017 meta-analysis of 87 relevant studies found \u201can increased risk of coronary heart disease, sudden cardiac death, heart failure, atrial fibrillation, stroke, cardiovascular disease, total cancer, and all-cause mortality with greater resting heart rate.\u201d<\/p>\n

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<\/span>How does physical fitness play into resting heart rate?<\/strong><\/span><\/h2>\n

The reason why runners and other athletes typically have lower resting heart rates than their sedentary peers is a matter of adaptation. As you increase your physical activity, \u201cthe body says, \u2018How can I deliver oxygen to my blood cells more efficiently?\u2019\u201d Comana explains.<\/p>\n

The answer: more red blood cells and, therefore, an increased blood volume. To accommodate that higher blood volume, the heart becomes stronger and able to pump out more blood with every contraction. \u201cIf you\u2019re able to eject more blood out of the heart with every beat, your heart doesn\u2019t have to beat as many times. So, that\u2019s the reason why your resting heart rate comes down,\u201d Comana says.<\/p>\n

\"\u062a\u0646\u0627\u0633\u0628Lessen your training or stop working out, and your resting heart rate will eventually creep back up.<\/p>\n

\u201cYou no longer have that demand for as many red blood cells,\u201d Comana explains. So, as red blood cells die (they have a lifespan of about four months), the body manufactures fewer new ones, blood volume decreases, and the heart and its stroke volume (the amount of blood it pumps out with each contraction) shrink.<\/p>\n

\u201cIt\u2019s like a muscle: If you don\u2019t use it, you lose it,\u201d Comana says.<\/p>\n

What does a high resting heart rate mean?<\/h2>\n

So, what if you\u2019re sticking to your regular training schedule and notice that your resting heart rate is elevated?<\/p>\n

A single, higher-than-normal reading generally is not cause for concern; dehydration, stimulants, or even a bad night\u2019s sleep could cause a temporary spike.<\/p>\n

But if you see your resting heart ratte climbing by eight to 10 beats over the course of seven to 10 days, Comana recommends examining both your workouts and your life in general. You could be overtraining and not allowing your body adequate rest and recovery between workouts.<\/p>\n

\"\u0636\u0631\u0628\u0627\u0646On the other hand, your high resting heart rate may have nothing to do with exercise. \u201cA lot of the time, what we consider to be overtraining may not be your program,\u201d he says. \u201cIt may be the life stresses that are just dog piles on top of you, because stress is just an accumulation of any disruption of homeostasis.\u201d<\/p>\n

<\/span>How can you lower a high resting heart rate?<\/strong><\/span><\/h2>\n

To your body, stress is stress; it doesn\u2019t matter if it\u2019s coming from a looming work deadline or back-to-back HIIT workouts. Problems at work, in your relationship, and relating to your finances obviously can\u2019t be avoided\u2014you need to tend to those issues, which is inherently stressful. \u201cBut what you can do is control your workouts.\"<\/p>\n

Comana says. \u201cYou might need to off-load, de-load, or redirect.\u201d<\/p>\n

\"How<\/p>\n

Off-loading, or stopping exercise altogether, is the most drastic intervention, but it can be incredibly effective. Ever notice how that first run after a few days off can feel like one of your best ever? \u201cYou might have been pushing the envelope where you were bordering on overtraining, and we just gave you some time off to allow your body a little bit more time to recuperate, to restore homeostasis. And then you came back feeling refreshed,\u201d Comana says. \u201cStress is not ordinarily bad, but we need time to recover from it.\u201d<\/p>\n

De-loading is the process of temporarily reducing the volume and intensity of training. Comana recommends cutting down to 50% to 70% of what you usually do for your workouts. That means if you run six days a week, you may want to incorporate a couple of extra rest days and, on the days you do train, run at an easier or more moderate pace.<\/p>\n

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Comana\u2019s third strategy, redirecting, is simply switching up your routine with a new activity, preferably something that feels fun or playful. \u201cLet's take a break from pounding the treadmill and go do something else. Let\u2019s go hike a hill. Let's go swim in the pool,\u201d Comana says. \u201cGo play so it seems like it\u2019s something fun rather than it\u2019s something that you have to do\u2014something that\u2019s part of your training. That\u2019s the idea behind it.\u201d<\/p>\n

\"\u06a9\u0627\u0647\u0634If, after adjusting your workouts and lowering your stress levels, you\u2019re still experiencing a high resting heart rate, it\u2019s a good idea to check in with your medical provider. \u201cAn elevated heart rate response could be indicative of something bigger, something more problematic,\u201d Comana says. If you implement strategies to lower a high resting heart rate and it\u2019s not coming down, that could be a red flag that should be more thoroughly investigated, he adds. While a high resting heart rate could be tied to several conditions, it would be just one factor at play, so your doctor will do a full exam before making a diagnosis.<\/p>\n

Cr: runnersworld.com<\/a><\/p>\n