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DrSugar Answers: High Heart Rate After Running?

DrSugar — Tue, 23 Sep 2008 05:30:00 -0700

DrSugar is in the house and answering your questions.

Dear Doc,
I work out regularly, usually running, and I recently decided to monitor my heart rate. I am 22 years old and after a run my heart rate is in the 190s and sometimes over 200. I don't feel that I am overworking myself but that just seems too high. I was just wondering if this is normal or if there could be something wrong. I have a family history of hyperthyroid and wonder if this could be indicative of that.
Thanks,
Hearty Gal

Thanks for the question and I am sure you are not alone in this. To see what I have to say on the matter, read more.

When something seems wrong with your body, it’s always a good idea to discuss that problem or concern with your doctor. When talking about heart rate and exercise, there are three important factors: resting heart rate, maximum heart rate, and target heart rate. Estimating your max heart rate is an inexact science but can be estimated, in young people, with a simple formula: 220 minus your age (check out the target heart rate calculator in the FitSugar Health Guide). Your max heart rate would be 220 minus 22, which equals 198 beats per minute. Remember that this is max heart and you should be working between 60 and 90 percent of your maximum heart rate. Occasionally when sprinting and doing interval training, your heart rate will go above 90 percent max, but you always follow this intensity with a recovery period. I am curious how you are monitoring your heart rate. Taking it manually mid- or post-run is generally inaccurate as are the hand sensor heart rate monitors on most cardio machines. I suggest investing in a personal heart rate monitor, if you haven't already. For more information on exercise and heart rate FitSugar has some information that may help you: Figuring Target Heart Rate, Heart Rate Recovery, and What Is a Good Resting Heart Rate.

Measuring your resting heart rate is also an important part of this discussion. A normal resting heart rate for a highly athletic person is usually between 50 and 75 beats per minute. A resting heart rate greater than 100 usually indicates the diagnosis of tachycardia (fast heart rate) and could require further tests. Another important question is do you have any other symptoms? Hyperthyroidism can cause a feeling of skipped heartbeats called palpitations, which can be uncomfortable or unnerving. It can also cause atrial fibrillation, which is associated with a fast and irregular heart rate. If you are at all worried you could have a problem, I recommend talking to your primary doctor about your symptoms.

If you have a question for DrSugar, send me a private message here and I will forward it to the good doctor.

DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.

Gear Review: Polar RS300X Heart Rate Monitor With Foot Pod

FitSugar — Wed, 30 Sep 2009 09:00:29 -0700

I love training with a heart rate monitor, and Polar is my favorite brand. These days I have been working out with the RS300X ($170). Designed with running in mind, this HRM is great for other sports as well.

For me, the feature that distinguishes this heart rate monitor from others I have used in the past is the big red lap button at the bottom of the watch face. Press it, and the watch saves your stats for that lap, but keeps on recording the rest of your workout. When you're done with your workout, the RS300X breaks down your workout data by lap as well as giving your info on your overall workout. It is great for working out at the track when running repeat distances or when training with negative splits. When combined with the S1 Foot Pod ($130), the heart rate monitor tracks your speed and distance as well - perfect for all the type A runners out there.

For more of my opinion, keep reading.

Monitoring Your Easy Runs

FitSugar — Thu, 29 Jan 2009 03:30:00 -0800

One reason I love my heart rate monitor is learning how many calories I burned during a workout session. The number is always so gratifying.

A heart rate monitor is also great fitness tool, especially if you're training for an endurance race. Many training schedules include easy, long runs to build endurance while not pushing the body to move quickly. I find slowing down for my long runs difficult, but my heart rate monitor keeps my effort in check. You should take easy runs at 70 to 75 percent of you maximum heart rate. Many heart rate monitors have a zone setting along with an alarm to let you know when you are out of the designated zone. I like to push myself, but chilling out on the longs has helped me increase my distance. I have also found listening to a podcast rather than a playlist filled with driving beats helps me keep the run nice and easy too.

Not sure of your heart rate zones? Check out my calculator to help you figure out your target heart rate zone.

Source

Get it Up - Your Heart Rate, That is: Cross Training

FitSugar — Mon, 07 May 2007 09:30:00 -0700

One of the best ways to get the most out of your workout (and to beat boredom and prevent over-use injuries) is by cross training. This means you use a variety of different methods to get your heart rate up in one session.

Try this:

Warm-up -- 5 minutes
Bike to your local park -- 15 minutes
Run -- 20 minutes
Bike back home -- 15 minutes
Cool-down -- 5 minutes

This way, 60 minutes have gone by before you know it. Don't own a bike or have a park that's within biking distance? You can achieve the same idea at the gym by using the stationary bike and the treadmill.

Get it Up, Your Heart Rate That Is: Treadmill Series

FitSugar — Wed, 22 Aug 2007 07:30:00 -0700

Looking for something new to do on the treadmill that will get your heart rate up but not leave you feeling so bored? Try this fun interval walk/run workout the next time you're at the gym.

00:00-05:00 Warm-up, Walk 3.0 mph, Incline 1
05:00-10:00 Run 5.0 mph, Incline 1
10:00-15:00 Walk 3.5 mph, Incline 12
15:00-20:00 Run 5.5 mph, Incline 1
20:00-25:00 Walk 3.5 mph, Incline 12
25:00-30:00 Run 6.0 mph, Incline 1
30:00-35:00 Walk 3.5 mph, Incline 12
35:00-40:00 Cool-down, Walk 3.0 mph, Incline 1

Let me know what you think. The incline walking is a sure way for working that booty, which is always good. Does the above workout look too hard for your fitness level? Then for a slightly more beginner version, just read more

00:00-05:00 Warm-up, Walk 2.0 mph, Incline 1
05:00-10:00 Run 5.0 mph, Incline 1
10:00-15:00 Walk 2.5 mph, Incline 9
15:00-20:00 Run 5.0 mph, Incline 1
20:00-25:00 Walk 2.5 mph, Incline 9
25:00-30:00 Run 5.0 mph, Incline 1
30:00-35:00 Walk 2.5 mph, Incline 9
35:00-40:00 Cool-down, Walk 2.0 mph, Incline 1

Want to see other cardio workout ideas? Check out all my heart pumping routines here.
Source

Exercise, Weight Loss, and the Fat Burning Zone

FitSugar — Tue, 17 Nov 2009 05:50:01 -0800

Much has been made of late about exercise and its relation to weight loss. There was the Time cover story The Myth About Weight Loss and a recent article on the topic in the New York Times, which recommended working out in the fat burning zone.

You see the phrase on all types of cardio machines: the fat burning zone, aka the "weight loss zone," means working out at a lower intensity to burn fat as fuel. But these workouts also burn considerably fewer calories. I was confused about how we should all be spending our cardio time, so I took my questions to exercise physiologist Jason Karp, who also happens to be an avid runner.

When I asked him if we should all be scaling our workouts back and aiming for the fat burning zone, Karp explained that it's not the type of fuel your body is burning, but the overall calories that count. "It doesn't matter if you're using fat or carbohydrates. In order to lose fat from your waistline you don't have to be using fat as fuel during workout," he said. He offered up the example of sprinters; they don't train in the fat burning zone, but they're mighty trim in the torso. Losing weight comes down to math - you want to be in a calorie deficit to shed pounds and body fat. Higher intensity exercise puts you at a higher burn rate. To burn the most calories in a cardio workout, skip past the fat burning zone and work out with more intensity. To really burn up calories, Karp recommends intervals. To learn why, read more.

Essentially, interval workouts give you the most bang for your sweat buck. Karp explains that with "intense exercise you're pushing your body more out of homeostasis," that is, the equilibrium of energy the body prefers to maintain. During the few hours after an interval workout, the body must go through a recovery period, and a lot needs to happen to return to the body to pre-exercise levels. "You've got to drop the heart rate, synthesize glycogen for the muscles, remove lactate from muscle and take it to the liver," says Karp. All these actions require energy, which raises the metabolic rate for many hours after exercising. Thirty minutes of exercise at a low intensity doesn't place nearly as much stress on the body as intervals, so you burn fewer calories both during and after the workout.

Before you hit the track and start running intervals, Karp recommends building a strong cardiovascular fitness base and working with a trainer for guidance. Even if you're not ready for sprints, play with your speed during your next cardio session. Slow and steady might win the race, but intervals will burn more calories.

Source: Flickr User pistoldrawn

Get it Up - Your Heart Rate, That is: Running Intervals

FitSugar — Wed, 14 Mar 2007 10:15:29 -0700

I hope you all are getting outside while you can. Winter is turning into Spring, but I expect one more weather backlash, one last cold snowy or rainy Hurrah from Mother Nature. So, get out while you can and try this interval running workout.

We all know that cardio workouts are an essential element to fitness and weight loss, but doing the same old routine can get quite stale (the air inside your gym?). Adding some interval training can really spice up your exercise routine as well as increase its calorie burning potential.

When doing interval training, you need to work with your own Rate of Perceived Exertion or RPE and work between easy (1-3), medium (4-7) and hard (8-10) amounts of exertion. Since I am a numbers gal I like using a heart rate monitor more. For Intervals you work between intensity levels of Fat Burning, Endurance and Performance training. To find your heart rate zones check out my Calculator.

Interested in trying the workout? Then read more

01:00-05:00 -- Brisk walk in Fat Burning Zone or RPE 2-3
05:00-10:00 -- Jog in Low end Endurance or RPE 4-5
10:00-12:00 -- Run in Upper zone of Endurance or RPE 7
12:00-15:00 -- Jog in Low end Endurance or RPE 4-5
15:00-17:00 -- Run in Upper end Endurance or RPE 7
17:00-18:00 -- Run in Upper end Performance zone or RPE 9
18:00-21:00 -- Jog in Low end Endurance or RPE 4-5
21:00-23:00 -- Run in Performance zone or RPE 9
23:00-28:00 -- Run in Upper zone of Endurance or RPE 7
28:00-29:00 -- Run in as fast as you can!!!! or RPE 10
29:00-32:00 -- Jog in Low end Endurance or RPE 4-5
32:00-37:00 -- Brisk Walk in Fat Burning Zone or RPE 2-3

Now stretch your legs.

You can turn this into a walking / jogging workout by walking briskly and turning all the running intervals into light jogging.

Get It Up, Your Heart Rate That Is: Uphill Run/Walk

FitSugar — Tue, 05 Feb 2008 04:00:00 -0800

Last night on the treadmill I was not feeling like running, but I knew I just needed to push myself to run a little bit or I would have been disappointed with myself. So instead of forcing my way through a grueling (and boring) 30 minute run on the treadmill that I was not excited about, I decided to switch it up with an uphill run/walk that is great for the legs and booty. What's more? I really enjoyed it! To see the workout, just read more.

Time	Speed (MPH)	Incline (%)
00:00-05:00	2.5	1
05:00-10:00	5.5	3
10:00-15:00	3.5	11
15:00-20:00	5.5	5
20:00-25:00	3.5	13
25:00-30:00	5.5	7
30:00-35:00	3.5	15
35:00-40:00	2.5	1

Fit's Tip: If this proves to be too hard, lower the incline and/or speed. If this is too easy, raise the speed and/or incline.

Source

Luke Wilson Joins the Hollywood Runner's Club

FitSugar — Wed, 16 Jan 2008 14:30:00 -0800

Was Luke Wilson's New Year's resolution to start getting healthy? Luke, who we never ever see running, was trying his hand, er feet, at it, and I'm impressed.

Despite there being an ongoing war between runners and joggers, anyone can become either with a little persistence and practice. It looks to me like Luke is starting out with a jog/walk interval workout so I thought I'd make one for you guys in honor of Luke dusting off the old sneakers.

For the workout and to see more pics of adorable Luke jogging in Santa Monica, just read more.

Time	Activity	RPE (1 being easy and 10 being hard)
00:00-05:00	Walk (warm up)	2
05:00-10:00	Speed Walk	5-6
10:00-15:00	Run	7
15:00-16:00	Sprint	8-9
16:00-21:00	Walk	3-4
21:00-26:00	Speed Walk	5-6
26:00-31:00	Run	7
31:00-32:00	Sprint	8-9
32:00-40:00	Walk (cool down)	3

View 7 Photos ›

Flynet

Get It Up - Your Heart Rate, That is: Track Workout

FitSugar — Wed, 04 Apr 2007 07:30:00 -0700

I am so amped up for Spring and outdoor exercise. So here is a cardio workout you can do at your local track. Most middle schools and high schools open their tracks to the public when school is not in session. So you can workout there in the early morning or the evening. Some tracks even have lights for nighttime workouts. If you are curious why I like track workouts, read this post "In Praise of Running at a Track."

FYI: One lap is generally 400 meters, or a quarter mile (.248 miles)

Warm Up
1 Lap Brisk Walk
1 Lap Slow Jog
STRETCH

Workout
2 Laps Running
1/2 Lap Sprint
1 Lap Running
3/4 Lap Sprint
1 Lap Running
1 Lap Sprint
1 Lap Slow Jog
1 Lap Running
3/4 Lap Sprint
1 Lap Running
1/2 Lap Sprint

Cool Down
1 Lap Slow Jog
1 Lap Brisk Walk
STRETCH

This totals 13.5 laps, or 3.625 miles

WOW!!!!