Heart Rate Training: Some Nuances

Ever sang while you where running? This sounds really funny…but, it appears that I can lower my heart rate by singing! Ok….so that will get some pretty funny looks at the gym, but it isn’t so bad when you are running outside! All kidding aside, in the last few weeks I have consistently monitored my heart rate and learned some interesting things. How much sleep did I get? How much water did I drink the night before or the morning of? What did I eat and when? Where are my arms hanging? How loose am I keeping my body? Am I leaning slightly forward? How can I send more energy to my legs? Is this starting to sound obsessive?!?! The crazy thing is that all of these things seem to effect my heart rate.

Things that appear to effect heart rate:

1. Drink lots of water! I am drinking more water the night before and right when I get up in the morning. This seems to be more effective than drinking water as I am getting ready to run or during a run.
2. Food matters A LOT! I won’t get into too big of a discussion on nutrition; that could be a whole blog post! Simply said, it helps me to eat a balance meal the night before and raw foods before a run. Raw foods seem to give me lots of energy, and they don’t feel heavy on my tummy.
3. Good sleep makes it easier! Admittedly, I am a bit of a night owl. But, I have noticed that a sound sleep the night before is a huge bonus. It improves my energy to run and keeps the heart rate down.
4. Think about your body posture! While I generally think of myself as having good form, I have been paying attention to little nuances…opening up my chest, focusing my energy into my legs (I can thank yoga instructors for that terminology!), and keeping my shoulders and arms loose.
5. Work on steady breathing! I am either breathing in through my nose and out my mouth, or I am keeping my mouth closed and only breathing through my nose. Both of these strategies appear to help regulate my breath.

For now I am simply making observations and keeping track of what seems to be working and what isn’t. I will be digging into the reading on some of these things to learn more about them. I have found that using these strategies, I am sometimes able to drop my heart hate as much as 5-10 beats. It is amazing what focus, concentration, and persistence can do!

Until later, happy running!!!

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Author: Shelly D Mahon

I have been working with families and teens for almost 20 years, and teaching in a university setting since the year 2000. My commitment is that parents have the support and resources they need to take care of themselves and foster the growth and development of their children. ABOUT ME I have a Ph.D. in Human Development and Family Studies (HDFS) and over 20 years of experience working with youth and families. No matter what your family structure, I am committed to helping you make your family work. I can guid you in effectively managing divorce, strengthening parent-child relationships, embracing the teenage years, reducing risks and increasing resiliency in your families. If fostering the growth and development of your children is important to you, I am committed to working with you. APART, NOT BROKEN: LEARN, CONNECT, & CREATE! Apart, Not Broken is for divorced or separated parents who want to: Move past fear, pain, & guilt Create the life they want with their child Manage their relationship with their ex Contribute to others Be the creator of their future The program gives you a place to: Learn: Hear others real experiences and insights. Receive information and recommendations that can make a measurable difference in adjusting and parenting after separation or divorce. Connect: Join an online community. Learn to use creative strategies to connect with your child and manage your relationship with their ex-partner. Create: Feel powerful in your ability to be the parent YOU want to be. Create the relationship YOU want with their child by building on existing strengths, starting new traditions, and creating lasting memories. This program has: – Videos reflecting real life experiences; – Online tools for sharing photos, comparing calendars, communicating, and more; – Current & concise information about divorce & parenting after divorce; – Engaging activities to enjoy with their child; & – Additional resources to build their own parenting toolbox. Happy Parenting, Shelly I took my first Human Development and Family Studies course as an undergraduate at 18 years old. This was the beginning of a lifetime love and commitment to this field. I have another online program Parenting Through Middle School. I am the mother of two teens myself. This has been an interesting journey and quite the adventure. Over the years, I have learned that parenting takes a lot of energy, but it is well worth the effort. To me, parenting brings to life an ever-changing spectrum of human emotion. It is filled with moments of love, excitement, anticipation, expectations, fears, hopes, and dreams. It has made me laugh and cry, sometimes at the same time! Just when I think I have everything figured out, my children change. In these moments I realize that I too must change. As they grow, I find myself looking for the balance between teaching them my values, beliefs, and interests and helping them discover and develop into their own unique individual characters. I love to exercise, eat well, sing and play my piano. My favorite sports are running, mountain biking, hiking, snowshoeing, snowboarding, yoga, Pilates, and most recently, road biking. Happy Parenting! Shelly

2 thoughts on “Heart Rate Training: Some Nuances”

  1. Wow – this is great advise – I’ve started jogging (running to come) and singing and though I can’t measure my heart rate I’m having much more fun!

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