什么是心律過高?

Many of us associate an increase in heart rate with exercise, but did you know there are a number of other external factors that can cause an uptick in our beats per minute? According to WebMD, when in a resting state, our hearts generally beat between 60 to 100 times every minute. While the exact number will vary from person to person, our heart rate will also vary by level of activity. When exercising, our heart produces up to four times more blood in order to supply our muscles with the oxygen needed while in motion (via University of Michigan Health). This process, known as cardiac output, causes our heart to beat at a faster pace. Aside from exercise, our heart rate can also increase as a response to stimulants such as caffeine, increased levels of humidity, certain medications, or stress (via WebMD).

我們很多人都把心率增加和運(yùn)動(dòng)聯(lián)系在一起，但你知道還有其他一些外部因素會(huì)導(dǎo)致心率增加嗎?據(jù)WebMD報(bào)道，在休息狀態(tài)下，我們的心臟通常每分鐘跳動(dòng)60到100次。雖然確切的數(shù)字因人而異，但我們的心率也會(huì)因運(yùn)動(dòng)水平而變化。當(dāng)運(yùn)動(dòng)時(shí)，我們的心臟產(chǎn)生多達(dá)四倍多的血液，以便在運(yùn)動(dòng)時(shí)為我們的肌肉提供所需的氧氣(通過密歇根大學(xué)健康中心)。這個(gè)過程被稱為心輸出量，它使我們的心臟跳動(dòng)速度加快。除了運(yùn)動(dòng)之外，我們的心率也會(huì)隨著咖啡因、濕度增加、某些藥物或壓力(通過WebMD)等刺激物的反應(yīng)而增加。

To measure your heart rate, you'll want to locate your pulse. This can most easily be done by playing the tops of your fingers along either the inside of your wrist, neck, elbows, or feet, and applying light pressure on the area. Count the number of beats you experience within 10 seconds, multiply the number by 6, and you will have calculated your heart rate, according to WebMD.

要測量心率，就需要確定脈搏。你可以通過沿手腕、脖子、肘部或腳內(nèi)側(cè)用指尖彈奏，并在該部位輕輕施壓。根據(jù)WebMD的說法，計(jì)算你在10秒內(nèi)經(jīng)歷的心跳次數(shù)，乘以6，就可以計(jì)算出你的心率了。

So how do we know when our heart rate is too high and what can we do to respond to it in the moment?

那么，我們?nèi)绾沃朗裁磿r(shí)候我們的心率過高，我們能做些什么來應(yīng)對呢?

When you exceed a heart rate of 100 beats per minute, it's classified as tachycardia (via MedicineNet). However, each person has their own individual maximum heart rate. Pushing your heart beyond your maximum heart rate is not safe, but that stopping point will be different for everyone, especially if you live a particularly active lifestyle. To calculate your maximum heart rate, start at the number 220 and subtract your age. These calculations reveal that those who are 20 years of age should be careful not to exceed 200 beats per minute, while someone 40 years of age will have a maximum heart rate of 180 beats per minute, and someone at the age of 70 will want to keep their heart rate below 150 beats per minute.

當(dāng)心率超過每分鐘100次時(shí)，就被歸類為心動(dòng)過速。然而，每個(gè)人都有自己的最大心率。讓你的心臟超過最大心率是不安全的，但每個(gè)人的停跳點(diǎn)都不一樣，尤其是如果你的生活方式特別積極的話。要計(jì)算你的最大心率，從數(shù)字220開始，然后減去你的年齡。這些計(jì)算表明,20歲的人應(yīng)該小心不要超過每分鐘200次,而40歲的人最大心率為每分鐘180次,70歲的人要注意保持他們的心率每分鐘150次以下。

Should you experience a sudden unexpected spike in heart rate due to stress, you'll want to do your best to keep your body relaxed (via Medical News Today). Deep breathing, stretching, or a warm shower can all help reduce one's heart rate in the moment. Engaging in these practices on a regular basis may also strengthen your ability to stay within a healthy heart rate when exercising.

如果你經(jīng)歷了由于壓力導(dǎo)致的突發(fā)性心率驟增，你應(yīng)該盡最大努力保持身體放松。深呼吸，伸展身體，或者洗個(gè)熱水澡都可以幫助你降低心率。定期進(jìn)行這些練習(xí)也可以增強(qiáng)你在鍛煉時(shí)保持健康心率的能力。