Understandingheart rate zonescan help.
Deep, Controlled Breathing
Regulating your breathing is one of the best ways to lower your heart rate.
give a shot to breathe through your nose and out through your mouth in a predictable rhythm.
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After a few breaths, youll likely notice your heart rate coming down.
Staying Hydrated
When you are dehydrated, theres less blood flowing through your body.
you could also integrate periods of intense running with slower-paced recovery periods.
Maintain Consistent Exercise
As your fitness level increases, your heart changes.
If youre new to running or are intensifying your training regimen, you might notice an increased heart rate.
Once your heart gets stronger, your heart rate will lower within weeks or months.
Aim to get in at least two resistance training sessions per week to supplement your running.
To calculate that, subtract your age from 220.
Then, multiply the result by 0.5.
Thats the low end of your target heart rate.
Now, subtract your age from 220 and multiple the result by 0.85.
Thats the high end of your heart rate.
As always, listen to your body.
This is a way to see how quickly your heart rate returns to normal when you stop exercising.
If you experience a high heart rate that doesnt reflect your level of exertion, talk with your doctor.
American Heart Association.Target heart rate charts.
Johns Hopkins Medicine.Understanding your target heart rate.
American Heart Association.It’s not just inspiration careful breathing can help your health.
Heart Research Institute.Hydration and your heart rate.
UC Davis Health.Heart rate.
A Systematic Review To Investigate Its Impact On Cardiac Autonomic Control Via Heart Rate And Its Variability.
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Mount Sinai.Relaxation techniques for stress.
Harvard Health Publishing.All about your heart rate.
Northwestern Medicine.10 signs it’s time to see a cardiologist.
