Lowering heart rate (jogging)?
When I jog my heart rate seems to be quickly raised. For example, today, I was walking at 3.0 mph (on a treadmill) with my heart rate between 85-105. However, when I raised the rate to 4.6 my heart rate jumps rapidly to 150,160, and even had up to 192 depending on my heart rate monitor. Last days I tried speeds of 5.2 and 6.0 with results similar heart rates. I am 21 year old male, so my maximum heart rate is supposed to be around 195-199, so I stopped because I thought it would be unsafe. I weigh 193 pounds, and I'm not in such good shape. Currently, I walk for an hour a speed of 3.5 mph 4.5 times per week. And I also do weight training 2.3 times per week. Are there any other exercises I can do (preferabbly at home) that will help reduce my heart rate? Or should I avoid while jogging until I'm in better shape? Thank you.
I suggest do circuit training on the treadmill. The heart is a muscle like other muscles in your body and needs to be trained. Making circuits 1 minutes 2 minutes rest to 85% of your maximum heart rate, you will strengthen your heart more quickly than do steady state cardio, like walking or running at the same pace for long distances. You may also try to adjust the incline on the treadmill instead of running. Just make sure you change it up and whose often employees are exactly the same thing every day. I have a friend who has been running 5 miles a day for 10 years and actually gained weight in this time because his body is so used to doing the same thing he is no longer getting the race results. Change, change, change forever!
physical fitness to lower your heart rate
