Question about heart rate during training (beginner)

jamielann

Just for a little info about me, I'm 26, my BMI is at the low end of "obese" for my height 5"4, female. In generally good health, but a relative beginner with fitness and exercise, ex-smoker. I've previously had some tachycardia (my resting heart rate was generally between 100-120 towards the end of my pregnancy) and high blood pressure during pregnancy (pre-eclampsia) but I have been fine ever since - I had an ECG during pregnancy that was normal, and two since (and a chest x-ray) which have been normal too. It's hard to get a decent resting heart rate reading as I have health anxiety disorder, and checking my pulse or blood pressure are triggers so my heart rate naturally increases when I try as I panic about the results, but a few tries this evening yield results between 80 and 90 bpm.

I have ordered a heart rate monitor to be delivered and it should arrive later this week, so as of yet my readings are all from the sensors on the equipment at my gym.

Today,

At a fast walking pace, I was between 100-140 bpm.
At a slow running pace on the treadmill (7.5), essentially "comfortable", could still have a conversation, between 140-160 bpm.
At a faster pace (9 and eventually 10), I was generally 180+, and at one point I noticed my bpm was 201.

I don't experience any dizziness or black spots or anything, but I can feel a little nauseous when I'm "pushing myself" and usually immediately slow down when that happens, or cool down and then stop entirely. But otherwise everything is as I feel it should be when you are working out well, breathing fast but under control, still in control of my physical movements too.

When I left the gym, I was talking to my partner about it quite casually as I didn't think it was anything too concerning, but did think 200+ seemed a bit high. He sounded quite surprised and said "That's really bad I think..." and obviously that's freaked me out and I've been googling it ever since, but obviously it's quite situational and individual.

The internet claims my max heart rate should be 196, and my target heart rate up to 174 bpm.

I was wondering if anyone had any advice. Am I pushing myself too hard? Should I be worried about my general health? Or should I just take it a bit easier?

RunnersLament

Couple of things...

1. 200 is a really high heart rate for most people (ok for almost everyone). How are you measuring your heart rate? It can be hard to get an accurate reading using your finger and a stop watch unless done properly.

2. How hard are you pushing yourself when your heart rate has climbed to this level? If you are sprinting all out and driving your heart rate this high... probably not out of the realm of possibility. Otherwise you may be pushing too hard.

3. Running is about adaptation. If you are just starting out, focus on the time on task and build your endurance. Run at a pace where you can still talk. If you are unable to talk during a run, slow down. Its been suggested elsewhere that you burn more fat at lower paces anyways. You also reduce your risk of injury and help better prepare your muscles and bone for longer distances.

4. Max heart rate is usually 220 minus your age (some use 226 minus age). There are a multitude of formulas that can be used to derive your target heart rate zones... the most prevalent and easy is as a percentage of your max heart rate. 176 would indicate a harder workout such that even at my age... we're talking hills or running fartleks or possibly into the realm of speedwork. You might want to reevaluate the intensity of your workouts.

Hope this helps, feel free to Add or PM me if you have questions.

TiberiusClaudis

Hi Jamie,

Well, I can certainly understand why you would be concern based on your past history. I'll give you my story so you can have something to relate it to. In the past, I had a racing heartbeat as well. Whenever I had my pulse taken at the dr office, it was between 100-120. I was a mess then, over weight, fatty liver, high blood pressure and the list went on.

Since this I lost 60 lbs and am currently at a BF% of about 8. I can get my resting HR down to 50 now. It took me just under 2.5 years to get here. I consider myself to be in extremely good shape. I work out twice a day 4 times a week, and usually once a day for 3 others. (combo of weightlifting and cardio).

To give you some idea, when I do cardio, like last night, my average hr was 149, with a Max of 184. According to the heart monitor direction, my "zone" is 113 to 142. I went 110 mins, at 958 calories and was in the "zone" for only 15 of those 110 mins.

So..it would seem to me, that as one gets in better shape, your heart can take more of a pounding (pun intended). But for people like us, it takes a while. Naturally you should continue to get checkups, but my guess is a year from now, if you stay true to a good diet and exercise program, you won't give a seconds thought about your HR.

Best of Luck,
TC

Azdak

Given your comments about being reactive to readings like HR and blood pressure, I'm not sure a heart rate monitor is going to help or hurt.

Some people can have a labile response to exercise -- especially if you are starting out. At this time, I'm not sure your heart rate is the best guideline for you to follow. There is a lot of variability in the "normal" population when it comes to heart rate response to exercise, and none of your numbers sound that extreme.

For now I would pay attention to perceived exertion, breathing, and any symptoms rather than focusing on heart rate. You don't need to push yourself to maximum effort at this time. Stay in the low-moderate range of intensity. As your body adapts and starts to improve a little, your response to exercise should become more stable.

kingscrown

Definitely makes sure you're comfortable with your docs permission.

When I started with 83 pounds on my back my heart rate was pretty high and recovery pretty slow. Now that I've been exercising for 2 years, yah my heart rate gets up there, but it come swiftly back down. When I was super heavy I really worked on keeping my heart rate in zone 2 for all cardio. For weight training which is very important I didn't pay attention. You're only going to get your heart healthier for regular exercise. It does feel like you're way out of shape in the being. Just keep at it. I love my HRM. I love that it tells me how many calories I'm burning. I love that it tells me my HR. There are time I'll think I'm working out too hard check my arm and see I'm fine keep going. Then there are times when I look at my arm and know take a minute. Breath in through my nose and out through my mouth and get my HR back down.

_Waffle_

At a fast walking pace, I was between 100-140 bpm.
At a slow running pace on the treadmill (7.5), essentially "comfortable", could still have a conversation, between 140-160 bpm.
At a faster pace (9 and eventually 10), I was generally 180+, and at one point I noticed my bpm was 201.

I don't experience any dizziness or black spots or anything, but I can feel a little nauseous when I'm "pushing myself" and usually immediately slow down when that happens, or cool down and then stop entirely. But otherwise everything is as I feel it should be when you are working out well, breathing fast but under control, still in control of my physical movements too.

The 220 - your age is a pretty good rule of thumb so your max is around 200. That's not to say you'll die if you exceed that. Your heart just won't beat faster and you'll get winded and be forced to slow down. The mental signals for this are unmistakable. My max is around 186 and I can push this for nearly 25 minutes before my mind is screaming for me to slow down. It's almost more mental exhaustion than anything.

Unless you have another underlying condition it's not likely you'll do any damage. I mean, you can't hold your breath until you die. Your body won't let you do that sort of thing. Overall I'd say it sounds normal to me for your age. Typically you'll want to do your cardio exercise a the level where you can still hold a brief conversation. I keep most of my runs around the 160 range which is pretty comfortable to me. Don't work so hard that you're gasping for breath or you'll cut your exercise time short but don't be afraid of keeping it up around 170 or whatever feels good for you.

As others have said, the better condition you get in and the more often you do this then the harder you can push yourself without raising your heart rate and your resting heart rate will drop. Mine is between 50 or 0 depending on if you ask me or my ex-wife.

jamielann

Thank you everyone. The responses have been really valuable for me, and also reassuring. Back to the gym tomorrow morning and I'll definitely take all of this advice on board and try not to worry too much It was always my inclination that I could push myself and that I would know if I'd gone too far and my body would tell me to slow down, it was only my other half saying "That's really bad" that worried me. But I will try and maintain a more steady pace now, and look forward to my HRM arriving in the next couple of days for some extra reassurance.

"Mine is between 50 or 0 depending on if you ask me or my ex-wife."

CynthiaT60

You can also look up the Borg Scale and use that instead of getting stressed about the numbers.

CRody44

When I was in Atrial fibrillation, my Polar F11 would not read. I bought an oxy/pulse meter (a portable modal like the clamp they put on your finger at the hospital) and that worked fine for reading my pulse.