how do l keep a lower heart rate or slow my heart rate down when cycling? l am 26 years old and weigh about 15 and a half stone, l am stocky built not fatty, well maybe a little, but l have a big frame. l use to cycle alot but havent for a while and am finding m,y heart beats alot faster now, is it todo with the time of day and my diet?

The more you cycle, eventually you're heart rate will drop.

Also - Smoking can cause a rapid heart beat - like smoking on a regular basis, not necessarily while exercising.

Once your body has adjusted itself your heart beat will be a bit slower.It is only beating fast at the moment because you have not rode your bike for some time.

You heart rate will decrease over time as you get in better shape.

don;t exercise hard
probably not the answer you were looking for

the other answer is, do exercise hard
later your heartbeat will be lower for the same exertion
just not now

if you never let it get up high, it will never go down low

weird but true

wle

Why would you want your heart rate to go down? The higher your heart rate the more adrenaline you get in your blood. But after awhile it will go back down while still pumping adrenaline into your blood. l did the most sickest things thanks to adrenaline.

You need to work out what ur ideal heart rate is for the type of cycling u r intending to do.

Starting fresh l would think that u need to keep ur heart rate well within the aerobic range to begin with to build up ur base fitness. There r various formulae available to work out a rate but l would recommend that to begin with u do not exceed a rate at which u can hold a conversation. If u do this with ur heart monitor on then u can determine what heart rate u should be riding at. This will probably seem to be really slow, especially on hills, & will require u to use ur lower gears but as u gain fitness (and u will do surprisingly quickly) u will find ur speed going up.

The bottom line is that to begin with u wil have to ride at what seems to be a really slow pace - not pushing the pedals too hard, but quickly u will become quicker.

l agree with the last response. l am 30years old & 9.5 stone, slim but not skinny. when l am in my base training period as l am now l do anything between 40-80km on the bike for a training spin. for the longer spins, above 60km, my HR would be no more then 140bpm, normally an average of 129bpm-ish. sometimes l really want to go faster but u need to keep it this low to keep it in the aerobic zone.
in this zone more capillaries r made. at higher intensities (anaerobic zones) ur capillaries r overloaded with lactic acid. but at lower intensities (aerobic zones) they r not overloaded & as they have no great stress on them, they can be getting on with building more capillaries so the next time u go out there r more capillaries to take more lactic acid away & u muscles get more efficient so u can go faster at the same HR

What do Zones mean?



Zone l - Fat loss, improvement of aerobic fitness, & recovery between hard workouts - Continuous for at least 30 min. & eventually over 40 min. Longer duration is important when training ur body to burn fat & when building an aerobic base.


Zone I l - Intermediary zone - (to do before zone III): Increase intensity so that ur heart rate is around the top of ur zone for 5 - 10 min. then recover back down at a heart rate at the bottom of ur zone, then go up again while keeping a good technique. Zone I l can also be done continuously like Zone I.


Zone II l - Red Lining zone - To train removal of lactic acid & increase anaerobic threshold: Increase intensity to the top of ur zone for 5-10 min. Then recover back down at a heart rate at the bottom of ur zone, then go up again & so on, until u cannot go up again while keeping a good technique (20-60 min.).


Zone IV - Over & Under - Reduction of lactic acid accumulation at intensities higher than lactate threshold: Climb up to a HR at the top of ur zone for 1-2 minutes & then recover back at a HR close to the bottom of ur zone 1 for 2-4 minutes. Repeat until u cannot maintain proper technique when going at the top of ur zone.


Zone V -Aerobic Interval Training - Lower production of lactic acid & increase removal from high lactic acid concentration: Same as zone IV but climb to a HR at the top of ur zone V for 1-2 minutes & then recover back down at a HR close to the bottom of ur zone l for 2 minutes.

you want your heart rate to be high when you exercise, because you are working, and this will help to improve the strength and efficiency of your heart and lower your resting heart rate.

But to answer your question decrease the work rate.

you are not trained and when you have a effort your heart throbs are very highs. with more trainig you can improve your performances !! with a cardio you can keep tabs on your heartbeats !

Obvious (and somewhat stupid) answer: Slow down
But you said you were a little overweight. l suggest losing a few extra kilos or pounds. Your body will get more efficient at using energy if you lose this extra weight. Also there will be less weight on your bike. With time also your heart muscle will strengthen and adapt again to cycling and you will have a lower heart rate

Hope l helped