Sprinting is an effective way to get into shape quickly, but it if your body is not used to the effort that it takes to sprint, it can be dangerous. One way to help ensure your safety is to understand the effects that sprinting will have on your heart rate. Monitoring your heart rate during your workout will help you stay in a safe zone.
Sprinting
Sprinting, according to Running Competitor, is running at full-speed, all out and as fast as you can. This pushes you from the aerobic-level activity that jogging provides and into anaerobic-level activity. When you sprint your heart rate will increase in an effort to resupply your muscles with the oxygen that they need to continue to work. You can wear a heart rate monitor during your sprinting workouts to ensure that your heart rate stays in a safe zone.
Heart Rate Zone
According to Brian Mac Sports Coach, you should not exceed your maximum heart rate during your workout. Your maximum heart rate can be calculated by multiplying your age by .85 and subtracting that number from 217. For example, the maximum heart rate for a 20-year-old man would be 167. There are three heart rate zones that you can work out in based on this number: the recovery zone, the aerobic zone and the anaerobic zone.
Anaerobic Zone
The anaerobic heart rate zone is 80 percent to 90 percent of your maximum heart rate. Multiply your maximum heart rate by .80 and .90 to calculate your anaerobic heart rate zone. For example, the anaerobic zone range for a 20-year-old man is 134 to 151. This is the rate at which your heart should beat during your sprinting workouts. You will have to increase the speed or distance of your runs to increase your heart rate as your body adapts to your workouts.
Dangers
Anaerobic-level workouts can be dangerous if you are not conditioned to them. If you are new to exercise, start in the recovery zone and work your way up to the anaerobic zone. You should also consult a physician before starting an exercise program. Your heart is a muscle, and if you push too hard too soon, you could damage your heart. Be careful during your workouts and pay attention to your body. If you get dizzy and cannot speak, stop your workout and sit and rest until you feel better.
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