heart rate?

Hi,

Ä° am 35 yeras old, male. 71kg, 175cm. I regularly run , 4 times
in a week , each run takes about 30-45 min.
2 days ago i have purchased a sport watch that measures heart
rate. According to the calculations , my heart rate range is
between 120 and 157 . But what i realized was , my usual running
tempo sometimes extends the upper limit easily. So in order to
keep my heart rate within these range , i have to run slowly!
What can i do to run at my usual speed and keep my heart rate
within these ranges?
thx
tolga

hopehope_123 a écrit :
Hi,

Ä° am 35 yeras old, male. 71kg, 175cm. I regularly run , 4 times
in a week , each run takes about 30-45 min.
2 days ago i have purchased a sport watch that measures heart
rate. According to the calculations , my heart rate range is
between 120 and 157 . But what i realized was , my usual running
tempo sometimes extends the upper limit easily. So in order to
keep my heart rate within these range , i have to run slowly!
What can i do to run at my usual speed and keep my heart rate
within these ranges?

From experience
There's one solution: practice with regularity.
The longer you'll practice at a slow pace, the more you'll be able to
go fast while staying in the acceptable heart beat rate.
because:
1- your muscles will get more efficient
2- and because your heart is a muscle: he will be more efficient too.

You will notice a difference in only weeks.
You'll be surprised, even how you'll have to speed up your running in
order to stay in the right heart beat rate range.

Huey

hopehope_123 wrote:
Hi,

Ä° am 35 yeras old, male. 71kg, 175cm. I regularly run , 4 times
in a week , each run takes about 30-45 min.
2 days ago i have purchased a sport watch that measures heart
rate. According to the calculations , my heart rate range is
between 120 and 157 . But what i realized was , my usual running
tempo sometimes extends the upper limit easily. So in order to
keep my heart rate within these range , i have to run slowly!
What can i do to run at my usual speed and keep my heart rate
within these ranges?
thx
tolga

The other alternative is to use prescription drugs. Beta blockers such
as Atenolol will slow your heart rate.

For medical reasons, I have been put on these and there has been a
significant decrease in my heart rate. My resting rate has dropped from
near 60 to somewhere in the 40's. Exercising to get up over 100 is
possible, but requires some effort. Exercises that used to put me near
or over 100 now often barely get over 80.

Today, I did 30 minutes on the treadmill at 15 degrees incline at 3 mph
and the pulse averaged 72 with a brief run up to 81.

Check with your doctor. There may be good reasons to not give you this
kind of prescription shortcut to your goal. Exercise might be the better
approach, as another poster has suggested.

On 2009-07-29, hopehope_123 wrote:
What can i do to run at my usual speed and keep my heart rate
within these ranges?

You have to improve your aerobic capacity and running economy.

aerobic capacity:
- larger stroke volume from each heart beat due to a larger, stronger heart
- better oxygen uptake in working muscles

running economy:
- more efficient movement
- more muscle, less fat
- lower body mass

An improved running economy means you consume less oxygen per mile.
This means that your oxygen delivery systems have to work less hard at
the same speed, including your heart.

Aerobic capacity means how well your cardiovascular system delivers oxygen
and how well oxygen is taken up. The greater your maximum capacity, the less
hard your system has to work at less than peak capacity.

Running economy is improved by sprinting drills, hill repeats,
weight training to build muscle, and reducing your body fat.

Aerobic capacity is improved by interval training, in particular VO2Max
repeats: runs 1 to 3 minutes long at close to your maximum heart rate.

Better oxygen uptake in the muscles comes from putting in the miles.