A high heart rate means a fast heart rate, which is a relatively common situation in life. Daily exercise, poor mood, which will lead to an increase in the heart rate, but these are physiological and have little impact on health. If the heart rate is high for a long time, the harm caused is quite serious. At this time, you have to find a way to reduce the heart rate. So how to reduce the high heart rate?
1. Insist on doing intermittent high-intensity exercise
If you can insist on doing intermittent high-intensity exercise, the pumping volume of the heart will increase by 10%, which will help to reduce the high heart rate. For example, you can run at an intensity of 90% of your maximum heart rate, keep running for about 4 minutes, and then jog at a speed of 70% of your maximum heart rate, keep running for about 3 minutes, and keep exercising three times a week.
There is a free heart rate app “Heart Rate“, which can be used to measure after exercise: Heart Rate Monitor-Plus1Health on the App Store (apple.com).
2. Ensure a healthy and balanced diet
If you want to lower your heart rate, you need to ensure a healthy and balanced diet. Eat as many fruits and vegetables rich in vitamins as possible, as well as a proper intake of lean protein, these types of foods can improve the health of the heart and are of great help in lowering the heart rate.
3. Regular massage
Regular massage can slow down the heart rate, which can lower the heart rate. During the massage, people will feel more relaxed, the secretion of adrenaline and stress hormones and other hormones will decrease, and the heart rate will also decrease at this time.
4. Get enough sleep
Ensuring adequate sleep is also a very effective way to lower your heart rate. In daily life, if you often stay up late and have a serious lack of sleep every day, it will not only bring a lot of pressure to the body, but also affect the health of the heart, resulting in a high heart rate. At this time, you need to adjust your biological clock. In addition to not staying up late, you must also ensure adequate sleep. Adults should sleep for 7 to 9 hours a day, which can reduce the heart rate.
5. Maintain a healthy weight
Being overweight or obese puts a lot of pressure on the body and heart, which can lead to problems such as high heart rate and high blood pressure. Therefore, if you want to reduce your heart rate, you need to maintain a healthy weight. Overweight and obese people should lose weight appropriately so that Body weight is maintained within the normal range.
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