If you have been diagnosed with rapid heart rate, or tachycardia, you are familiar with the fear associated with feeling your heart beat quicken. Unfortunately, achievingÂ a high heart rate seems to be a requirement of most fitness regimes. Here, we explore ways to keep healthy, without endangering yourself, if you suffer from a rapid heart rate.
Longer Exercise at a Lower Rate
A high impact twenty-minute run is a tempting option when looking for a quick fat burn. This option is not available to most suffers of rapid heart rate. Be prepared to do longer stretches of lower impact exercise to reap similar health benefits. If your doctor agrees, a forty minute brisk walk will have to fill in for that twenty minute run. You may want to avoid aerobic exercise altogether, choosing instead the gentler route of yoga, Pilates or swimming. Talk to your doctor to determine the best way to get exercise without stressing your heart.
Avoid Trigger Foods
Only your doctor can tell you what your specific diet should look like as related to your rapid heart rate. But, it is generally a good idea to avoid large amounts of foods associated with triggering rapid heart rate. Caffeine is a big one. This especially applies to energy drinks that contain caffeine and other stimulants; they can really do a number on those who already struggle with tachycardia. Other foods to be wary of include tea, chocolate and alcohol, particularly red wine.Â Sometime just the act of over-eating can trigger arrythmias, plus contribute to underlying heart health problems.
Eat Heart Healthy
There are three big nutrients that help with fighting and preventing cardiovascular disorders like rapid heart rate. Omega-3 fatty acids have been described as stabilizers of the electric activity of the heart. Omega-3 is found mainly in fatty fish, like mackerel, salmon, herring, sardines, and albacore tuna. A healthy heart also needs plenty of potassium and magnesium. These minerals help regulate heart function and blood pressure. Foods high in magnesium and potassium are easy to find, including bananas, wheat bran, green vegetables, peanuts and kidney beans.
If your heart rate stays elevated for too long while exercising, it’s time to stop. Sometimes, it might even be time to get help. A good way to keep an eye on your condition is to wear a good quality heart rate monitor.Â There are countless heart-rate monitors available on the market for every taste. You can choose from chest monitors that attach to your rib cage with a strap, or monitors that resembles thick wrist-watches.Â Talk with your doctor to establish what is a dangerous heart rate level for you, and set your monitor to warn you before that rate is reached.Â It’s a great way to utilize technology to ensure the safest and highest quality workout.
It isn’t necessary for a diagnoses of a rapid heart rate to be the end of your fitness or weight loss regime. Exercise and healthy eating habits are ways to increase your heart health and your general fitness. Your doctor can help you decide which are the best tactics for you to maintain your health, without endangering it.