{"id":71958,"date":"2021-12-06T12:32:04","date_gmt":"2021-12-06T11:32:04","guid":{"rendered":"https:\/\/runlovers.it\/2021\/what-is-the-right-heart-rate-while-running\/"},"modified":"2022-11-15T15:26:36","modified_gmt":"2022-11-15T14:26:36","slug":"what-is-the-right-heart-rate-while-running","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2021\/what-is-the-right-heart-rate-while-running\/","title":{"rendered":"What is the right heart rate while running?"},"content":{"rendered":"

The<\/span> beats your heart makes during the day are not constant. It is easy to notice that it does less when you are at rest and speeds up when you are walking or running, until it increases a lot the more you exert yourself.
\nOne doubt you may have, especially when you have been running for not long, is “Won’t it hurt me to run? Won’t it hurt my heart?” After all, you feel it accelerates so much and the question you ask yourself is legitimate. Therefore, it is equally fair to try to give you an answer, if only to put your mind at ease.<\/p>\n

The magic formula<\/h3>\n

To find out what is the threshold beyond which it is best for your heart not to push itself there is a very simple formula: you have to subtract your age from 220, obtaining (with some approximation) your maximum heart rate. For example, if you are 40 years old, your HRmax is 180 bpm (that is, beats per minute). Every minute your heart makes, under stress, 180 beats. As you can easily see, the older you get, the higher the number you subtract from 220 and thus the lower the maximum heart rate. In other words, at age 20 you have a significantly higher FCmax than at age 60, as is also easily expected.<\/p>\n

Effort intensity<\/h3>\n

Why is it important to know this value in relation to physical activity? For several reasons: the first is undoubtedly for your health; the second is that heart rate is directly proportional to physical exertion. The higher it is, the higher the heart rate. Consequently, the type of effort you make is always placed in relation to your heart rate. Let me explain: if your training schedule calls for moderate-intensity running, it means that your average HR should be between 50 and 70 percent of your FCmax. Going back to the initial example then, if your HRmax is 180bpm, during moderate exercise your average HR should be between 90 and 126bpm.
\nOn the other hand, if high-intensity training is planned, HR will rise to values between 70 and 85 percent of your FCmax, that is, between 126 and 153 bpm.<\/p>\n

I parametri per allenare la corsa: Frequenza Cardiaca<\/a><\/p><\/blockquote>\n