If you exceed your maximum heart rate you will not be able to cope with your routine tasks and workouts well. The kilometers you have to run, the higher your heart rate should be. That’s where you need a reliable app to check heart rate.
When you practice sports, the body needs oxygen and energy, so the heart beats more times in order to increase the blood you need to do physical exercise. Raises the heart rate, the pulsations. When running, the normal heart rate should be between 120 to 160 beats per minute (bpm), but you should keep in mind that it progressively increases to a point where it does not rise anymore and you start to get tired. This is where your maximum heart rate (HRmax) is, get to know you heart beat rate using Welltory heart rate app.
The maximum heart rate is the highest number of heart beats per minute your heart can reach without jeopardizing your health. You have to know that it is important to know it because it will help you plan and know the intensities of your workouts and make them much more effective. To calculate it, there is the classic formula: 220 minus your age. Of course, this formula was implemented in healthy people and that as we get older, the pulsations decrease. Therefore, another way to find out is by using a heart rate monitor app. In the same scenario, Welltory is the most reliable and the best app to check your heart rate.
Heart rate thresholds based on distance
Therefore, when you are going to face your first race you have to know that the pulsations vary depending on the duration. The shorter it is, the higher it should be. In general, you can run a 5km race at 95% of your maximum heart rate; one of 10 km to 93%; a half marathon between 88 and 93% and a marathon between 85 and 88%. Obviously, this data is still average and you should not obsess too much with your heart rate in the last third of your first run, because your body temperature rises, even if you do not change the pace.
Why Welltory is the best App to check your heart rate?
If you use a heart rate monitor, you should be aware that it is useless until the first tenth of the competition is passed, while in a marathon and half a marathon it only has value during the first two thirds of the race. At first, the nerves can distort the information, while the physical processes described above can ruin the reliability of the reading in the last third of the journey.
At the end, if you exceed your maximum heart rate while participating in a race, you will begin to feel your weakness. You must measure your heart rate at this point necessarily using Welltory iOS or Android App. Therefore, it is best not to overdo it to guarantee yourself so that you can finally cross the finish line successfully and with your heart rate without running out of control in your running debut.
What to do if my heart rate increases when I run?
Whether you have been running for a short time or if you are already a runner who has carried many kilometers on your legs, sometimes in the race our heart rate rises a lot and stays high for a while. It is always an unpleasant sensation, but if it seems that our heart is going to leap out of our mouth or that we are going to have an attack, it is clear that the first thing to do is always slow down. Of course, without stopping suddenly because it can affect more.
The ideal would be to do a stress test after that accident because it will help you get to know yourself and know what your limits are when it comes to running. When training, you can choose to do it by heart rate zones, which you can control through running watches that incorporate a heart rate sensor while developing a good aerobic base through speed sessions as you can. be series, rhythm changes or fartlek. As well as trying to carry a rhythmic breath while running to avoid choking.
How to calculate my heart rate
Heart rate is now considered as one of the accurate measurements for reading and effort exerted during a workout. But finding your heart rate is sometimes not easy so you can train by zones and significantly improve your performance. Surely you have seen the classic formula that everyone talks about, which is: 220 minus your current age, but the general equation for the population is: [208 – (0.7 x age)].
How to train by heart rate zones
Knowing the maximum heart rate of each one can help us a lot when it comes to training and being a better runner. This type of training pursues the objective of increasing aerobic capacity without overloading the muscular and skeletal system.
There are several models of training zones by heart rate ranges (all with their own labels), but most non-elite runners follow five zones established by Polar, which are based on research from the 1970s. The five zones are categorized: very light, light, moderate, hard and extreme hard. This is how they are:
- Zone 1: Very light, 50 to 60 percent of the FCM
- Zone 2: Light, 60 to 70 percent of the FCM
- Zone 3: Moderate, 70 to 80 percent of the FCM
- Zone 4: Hard, 80 to 90 percent of the FCM
- Zone 5: Very hard, 90 to 100 percent of the FCM
To calculate your heart rate zones, you have to do some calculations but they are simple: You just have to multiply your maximum by the minimum and maximum percentages indicated for each zone.
But if you don’t feel like doing all these calculations, you can consider the following three zones suggested by the American College of Sports Medicine:
- Aerobic training: 50-70 percent of the FCM
- Pace and threshold runs: 71-85 percent of the MHR
- Ranges:> 85 percent of the FCM