I can tell from my heart rate monitor that running in the heat causes my heart rate to be higher than normal. How do I know when it's becoming dangerous?
A heart rate monitor is always a great exercise “tool” for any level of athlete. The heart rate monitor is especially valuable for exercising in hot weather or when you suddenly change climates. For example, a person who lives in a cooler climate and vacations in a climate 30 degrees warmer may notice changes due to heat acclimation.
Heat and heart rate response varies individually. But for many people, an increase in heart rate of 3-10 beats may be experienced when exercising in hot temperatures or sunny areas. Notice your heart rate response when you are exercising in the sun versus exercising in the shade. As an athlete, the change in intensity-indicated by heart rate, signals you that you may want to decrease your physical work effort in order to complete your activity safely. Try decreasing the heart rate by 5 or more beats. Yes, this means you may need to slow down or cool the body by pouring water on yourself or taking a drink.
As a general rule, I use a guideline that if the heart rate is 7-10 beats higher than a heart rate that is normally seen during a similar run; it is time to back off. If a heart rate is 20 beats higher, then I suggest the athlete needs to stop, walk, and cool the body.
Personally, I experienced heat and heart rate when I bicycled across the US. Most of my training prior to the trip was in the mountains of West Virginia, temperatures of 70-85 degrees. I began my trip in mid August in California. Within a couple days I was bicycling in the desert with temperatures of 100-120 degrees. My heart rate was 10-20 beats higher than normal after 20 miles at a moderate effort. By constantly looking at my heart rate monitor, I took precautions to cool my body. I truly believe that my heart rate monitor was part of my success in accomplishing the best ride of my life.
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Recent Questions
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Dr. Alinda, I am 47 and my heart rate is usually higher than charts after exercising for about 30 min. My comfort HR is about 153-155. After about 45 minutes it shoots to 160 and continues a gradual upward topping at about 168 when I run 5 or more miles
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I am 50 and when I exercise on treadmill or eliptical, I usually cross my target heart rate which is 168 and sometimes for a very long period of time.
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As a heart rate monitor beginner, is it true your pace is slow in the beginning and then gets faster as you train with a consistent HR (145 bpm)?
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How do I use a Heart Rate Monitor for the Long Runs in my training plan?
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