Goergeanxious
Hi all,

im afraid to workout because when I do my heart rate goes fast. I’m 37 years and pretty out of shape and when I see my heart rate go as high as 160s close to 170s I start to worry that it might never come back down. This fear is making me miss out on getting healthy because I become afraid every time I exercise and feel that my heart rate will not come down. Does anyone have any advice ? 
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Kelly
You do realize it is supposed to increase and that is one of the benefits of exercising right?
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Goergeanxious
Kelly,

Yeah i understand that we increase our heart rate while working out but i get very anxious when i check my heart rate when its way up there and start focusing on it which im not sure why i then start to get panicky when my body feels jittery and go into a blown panic attack trying to calm down but the heart continues to beat fast this is very discouraging since i need to drop a few pounds but just the fast banging and pounding is getting in my way of actually enjoying it.
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illcoolz
Hi Goerge,

My brother faced the same thing you face, and its completely understandable. I joined the gym with him to help him work through it, and he had a hard time tolerating the fast heart beats. However, take it one step at a time, do some cardio for a bit, notice how your heartbeats and keep telling your self that your heart is doing its job, and its doing a great job. Then gradually do a bit more workouts and do your best accept the fast heart rate, because all of us face the exact same thing when we work out

Everyone working out right now or at any point in time, faces the exact same thing. Also, once you continue to work out and gain more stamina + endurance, your heart will not beat as fast as it does when you first start working out, it gradually works at a slightly more steady (but still faster than normal) rate, because that's how it is

I wish you all the best
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Goergeanxious
Illcoolz, 

Yeah I started to do weights here and there but when my heart starts to pound I begin to add fear which makes it probably beat even faster. so what you’re saying is that because I am out of shape my heart will beat faster right away after starting but when I start to lose weight and just continue to work out on a regular basis it will take longer to get my heart rate up? 
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kgunst

There is no "probably" about it. When you feel in danger your body releases adrenaline which immediately increases your heart rate so you can run from the danger. 

I had this same fear and its complete nonsense. 

The absolute worst thing you can do is monitor / focus on your heart rate numbers. 

What is the "cure" for this? Ill tell you what helped me. Depending on how out of shape you are, go for a walk/jog/run, force your heart to pound. You will feel it pounding, but keep going for a few minutes. After you stop your heart will start to normalize and return a normal resting rate (This process always happens even if you have a panic attack). 

Do this several times and then you should build some confidence in your heart. This is important because when you are laying in your bed anxiously checking your pulse you can say "This is not a big deal, I walked/jog/ran a mile and my heart was fine". 

It's a very strong muscle that has been beating your entire life NON STOP. 

- Karl
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kgunst
You are fearing something that is the number 1 byproduct of fear. 
- Karl
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Goergeanxious
Kgunst,

yeah I had a realization yesterday while feeling my stomach like crap the past few days I was home and was washing some dishes and burped and felt a bit of acid come back up I try to clear my throat afterwards and tasted like a bit of vomit but didn’t vomit so I began to panic with a pounding heart thinking something is wrong because I tasted that awful taste in mouth so I will have a heart attack etc and then I went to sit down and got back up got my blood pressure machine and took my pressure to see if I was ok and then it showed that my pressure was 150/99 so I began to panic because my pressure is normally around 120/70 and so I took it again and again and I began to get worried that it was getting higher readings mind you my heart was 117 but I could care less about that beating and pounding because I was more focused on my pressure so it’s kind of dumb once I calm down to think that normally I worry about my heart beating fast and when it’s something else I could care less about the fast rate. I guess the fact that I made myself freak out into panic mode shows me that I’m the one who’s over reacting to how my body feels. 
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