- Heart rate can increase for various reasons, such as the type of exercise, heat or altitude.
- Staying hydrated and having sufficient energy reserves during training helps keep your heart rate stable.
- If the beats are too high, listen to your body, slow down and, if necessary, do investigations.
Your heart rate can vary from workout to workout, depending on the intensity of the effort and other factors. Sometimes, however, you may notice that your heart is beating faster than usual, even though you feel great and are not exerting yourself too much. Stop for a moment and consider these factors: Is it hotter than usual? Have you drunk enough? Have you eaten enough? Are you at high altitude?
In most cases, these variations are normal and don’t require concern. Simply listen to your body, stay hydrated, eat properly, and slow down if needed. Let’s take a closer look at what could be happening and how to manage it.
Type of exercise
Not all workouts are the same as neither is your heart’s response. Your heart rate changes depending on the type of activity because you involve different muscle groups and work at different intensities.
For example, running on a rough trail stresses the heart differently than an upper body session at the gym. Also keep in mind that running typically causes a higher maximum heart rate compared to sports like cycling or swimming, where, for the same perceived effort, your heart rate can be 10–15 beats lower per minute.
Heat and humidity
The weather has a significant impact on heart rate. When it is hot, the body tries to cool itself by sweating, but if the humidity is high, sweat evaporates less effectively and the body temperature rises, making the heart work harder. Even if it is not humid, the heat alone is enough to make your heart beat 5-10 beats per minute higher than normal. To manage this, listen to your body and adjust your pace according to perceived fatigue.
Hydration
Water is essential to maintain balance in our bodies. If you are dehydrated, your blood volume decreases and your heart has to work harder to maintain circulation and body temperature. You can become dehydrated even when it is not particularly hot, in cold environments, where you often tend to drink less. If you notice an increase in beats without having changed pace or exertion, try increasing your fluid intake.
Altitude
Air at high altitude is thinner and contains less oxygen. This means the heart must beat faster to carry oxygen to the muscles. Those who train in the mountains experience an increased heart rate in the first few days. Over time, the body adapts by producing more red blood cells, improving its ability to transport oxygen. If you go to the mountains to train, give yourself a few days to adapt before pushing too hard on the accelerator.
(Via Polar)