''A 4 billion Dollar' Run...!
Onto this earth for 51 years and into running for more than three and half years, I got to know two years before that all human beings have similar heart beat counts in their life time. For eg., In a day, if our heart beats for 1.5 lakh times, in our lifetime, our heart beats for 4 billion times. This count of 4 billion is similar to all human beings.
It does not mean that we should be sitting in front of our desk always or lie down on our bed permanently, just to have longevity. There are other obvious factors which would falter like metabolism and sooner we would get into a problem.
At the same time, we should not be running for all 365 days on naming a challenge, as heart beat count is like fixed money, say, 4 billion beats. (We cannot earn more and we can only protect it. We are constantly spending it.)
Apart from monitoring HR while doing exercise, we can monitor HR while not doing exercise in three different ways:
1. Resting HR: Close eyes while lying down for 60 seconds. Keep display in front of your eyes. Open and see after 60 to 75 seconds. Lower than 70 is better. (A chronic runner who is overdoing things would also have very low RHR. Even that is not great.)
2. Postural HR: Difference between hr in lying down position and sitting position or standing position. The difference can be like 7 and 15 respectively
3. Recovery HR: Difference between running hr and that of recovery within 60 seconds should be greater than 12 beats per minute if we have done MAF run below our MAF hr.
While all these may look complicated, these are not as complicated as some of us make our life, by running at raised HR levels for longer distance, continuously for many days at higher pace...!
How to manage low HR?!
We have to practice our mind, we have to practice our food habit, we have to practice our body.
How to Sustain?!
Endurance training is the most effective
Relaxation technique (read as Yoga) is effective
Strength training is less effective
A combination of above all is the most effective
I strongly believe that we can reduce postural HR, resting HR and improve recovery HR difference by running at MAF hr, rather than endurance exercise at low HR. Ofcourse, nothing should be over done, like running for over 2 hr and calling that as MAF run...!
I did run slowly today...! Tried controlling my hr while running...!
Happy birthday Mallika Ramchandran...! Keep inspiring
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