什么是心律过高?

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).

我们很多人都把心率增加和运动联系在一起，但你知道还有其他一些外部因素会导致心率增加吗?据WebMD报道，在休息状态下，我们的心脏通常每分钟跳动60到100次。虽然确切的数字因人而异，但我们的心率也会因运动水平而变化。当运动时，我们的心脏产生多达四倍多的血液，以便在运动时为我们的肌肉提供所需的氧气(通过密歇根大学健康中心)。这个过程被称为心输出量，它使我们的心脏跳动速度加快。除了运动之外，我们的心率也会随着咖啡因、湿度增加、某些药物或压力(通过WebMD)等刺激物的反应而增加。

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.

要测量心率，就需要确定脉搏。你可以通过沿手腕、脖子、肘部或脚内侧用指尖弹奏，并在该部位轻轻施压。根据WebMD的说法，计算你在10秒内经历的心跳次数，乘以6，就可以计算出你的心率了。

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，我们如何知道什么时候我们的心率过高，我们能做些什么来应对呢?

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.

当心率超过每分钟100次时，就被归类为心动过速。然而，每个人都有自己的最大心率。让你的心脏超过最大心率是不安全的，但每个人的停跳点都不一样，尤其是如果你的生活方式特别积极的话。要计算你的最大心率，从数字220开始，然后减去你的年龄。这些计算表明,20岁的人应该小心不要超过每分钟200次,而40岁的人最大心率为每分钟180次,70岁的人要注意保持他们的心率每分钟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.

如果你经历了由于压力导致的突发性心率骤增，你应该尽最大努力保持身体放松。深呼吸，伸展身体，或者洗个热水澡都可以帮助你降低心率。定期进行这些练习也可以增强你在锻炼时保持健康心率的能力。