Nowadays, running has become a popular form of exercise for many people, not only to exercise the body, but also to improve the heart and lungs. However, running at a high heart rate for a long time, can there be some potential damage to the body?
1. Damage to the cardiovascular system.
Long-term high-heart-rate running puts some strain on the cardiovascular system. Studies have shown that prolonged exercise with a high heart rate can lead to increased heart workload, which in turn can affect heart function. During prolonged high-heart-rate running, the heart needs more blood** to meet the demands of the muscles, which can lead to heart enlargement and myocardial ischemia. At the same time, a high heart rate can also lead to an increase in blood pressure, increasing the risk of cardiovascular disease.
2. Harm to the "three highs" population.
For people with high blood pressure, high blood sugar, and high blood lipids, long-term high-heart-rate running may pose a greater risk. When people with high blood pressure exercise for a long time with a high heart rate, the heart is overloaded and blood pressure increases, which can lead to stroke and heart attack. For people with diabetes, running at a high heart rate may cause blood sugar fluctuations, triggering acute complications of diabetes.
3. Harm to mental health.
While exercise can help reduce mental stress, long-term high-heart-rate running may have a negative impact on mental health. During prolonged high-intensity exercise, the body releases large amounts of stress hormones, such as cortisol and adrenaline. These hormones can raise heart rate and blood pressure in the short term, but long-term overproduction may lead to anxiety, depression and other psychological problems.
Fourth, the harm to sleep.
Long-term high-heart-rate running may affect sleep quality. During exercise, the sympathetic nerves excite, causing heart rate and blood pressure to rise. At night, a high heart rate can make it difficult for the sympathetic nerves to switch to a calm state, affecting sleep onset and sleep depth. In the long term, this can lead to sleep disorders such as insomnia.
5. Other injuries to the body.
Long-term high-heart-rate running can also lead to injuries in other areas of the body. For example, prolonged high-heart-rate exercise puts the muscles in a tense state for a long time, which can lead to muscle fatigue, strain, and other problems. In addition, when running at a high heart rate, the body's oxygen demand increases, which may lead to insufficient oxygen supply, leaving the body in an anaerobic state, which in turn affects physical function.
To sum up, long-term high-heart-rate running can cause a lot of damage to the body. So, how can you avoid these injuries?
First of all, you need to control the intensity of your exercise. Exercise intensity can be monitored by heart rate, generally 60%-80% of the maximum heart rate. The maximum heart rate can be calculated using the formula "220-age". For example, a 30-year-old person with a maximum heart rate of 220-30=190 should maintain a heart rate between 114-152 during exercise.
Secondly, we should pay attention to the balance between exercise and rest. After a long period of running at a high heart rate, the body should be given enough time to rest and recover. You can reduce the intensity of exercise appropriately and do some low-heart-rate exercises, such as walking, yoga, etc., to help the body recover.
Finally, pay attention to your physical condition. If you feel unwell during exercise, you should stop exercising immediately and seek medical attention in time. At the same time, it is important to have regular physical check-ups to ensure that you are fit to run at a high heart rate for long periods of time.
In conclusion, long-term high-heart-rate running can cause a range of injuries to the body. We hope that everyone can fully understand these risks and arrange the intensity and time of exercise reasonably to maintain good health. At the same time, proper attention to mental health and maintaining good living habits can truly achieve a healthy life.