why does my heart rate spike after exercise
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why does my heart rate spike after exercise

why does my heart rate spike after exercise

It also tells us that our warm-up was inadequate. Decreasing the intensity of your workout may help bring your heart rate back into the target zone. If one of the issues is vasoconstriction then you may want to try nose breathing particularly during the warmup as it helps produce nitric oxide, a powerful vasodilator. How Many Minutes of Cardio to Start Burning Fat? Thank you! So does adrenaline, which increases heart rate and blood pressure. Your blood is also more prone to clotting in the morning, while fibrinolysis , … Once you slowed down a bit it got a more accurate reading. The spike in anaerobic activity means that blood and oxygen was largely absent from the muscles. Stress : mental or physical stress increases the activity of the autonomic nervous system. As a general rule, the faster your heart rate recovers back down to normal after exercise, the better shape you're in overall. I guess that I should ignore this spike in heart rate because it settles down soon after running. Thanks for commenting! are multifactor, turbulent, and underresearched, meaning that there’s not much data or conclusions either way, so I am speculating here: In regards to this happening when you feel out of energy: I read a paper at some point discussing how the supposed initial evolutionary cellular function of cortisol was to regulate glucose production. is 80 high resting ra?" Your body undergoes a number of important recuperative processes during sleep, from cell renewal to muscle repair to restorative brain activity. The strongest spike I have found was 202 beats per minute, which is significantly more than my maximum heart rate. If you’re using a wireless monitor, the line… As the heart grows stronger, your pulse will naturally slow, even during intense activity. I stopped running immediately and my heart rate come down to around 140 within seconds. Age plays a major role in determining maximum heart rate. Thanks alot … Now I understand and will focus to warming up properly. The spike in heart rate subsides when increased blood flow (and the oxygen that comes with it) allows the muscles to work aerobically. Exercising with your heart rate in mind can give you the freedom to exercise at a solid pace without wearing yourself out. Same thing here: my heart rate spikes to 180-200 at the beginning of almost all of my morning runs, for about 6 minutes, during which everything feels normal. So sometimes it’s a phantom measurement. I noticed it only recently when I decided to move from from just the wrist monitor to a chest strap (based on some recent readings about wrist monitor inconsistencies). Now I a) know *why* it’s happening and, b) how to avoid it (warm-up even more slowly than I’ve been doing). The max heart rate is the result you get with 220 beats per min subtracting your age. But the body isn’t designed in such a way that the capillaries can expand pre-emptively. This kind of spike only happens if you didn’t warm up long enough. Sometimes things are just fine. Plus, how to know when a change in resting heart rate is worth talking to your doctor about. Very useful! Tight leg adductors: a common problem, its possible source, and some tips on how to address it. Recovery of the heart rate immediately after exercise is a … Is this OK for warming up? ( Log Out /  If your heart rate does not go down during your rest intervals, try reducing the workout intensity. For the first few minutes, as I walk at a modest pace, my systolic blood pressure rises from 115 to 130 or so, while my heart rate hardly changes from its usual 60-something beats per minute. Note: The Fitdigits app does not manipulate the data it receives from a heart rate monitor at all. Even when the start is slightly downhill, I sometimes experience this phenomenon. The article mostly is to point out what may be happening in the body and so to help make potential training modifications that may be deemed necessary (or not). I am not a new runner, I have run 200 marathons but am 70 years old. I stopped running immediately and my heart rate come down to around 140 within seconds. These effects are caused by the release of epinephrine or adrenaline. The body rushes to shunt blood away from the organs and towards the muscles. Measuring Heart Rate on the Fly You may be sold on the importance of measuring your heart rate, but gaining that knowledge is a bit difficult. Very useful article and helps me understand why this sometimes happens to me. Did the longer easier warm ups work for you? BackgroundHeart rate recovery (HRR) is commonly defined as the decrease of heart rate at 1 minute after cessation of exercise and is an important predictor of … Your heart rate during exercise, as well as at rest, can tell you a lot about how fit you are-and perhaps even some other things about your health. Therefore, the spike itselfis an indicator that your heart rate was inadequate. The Physiological Benefits of HIIT Training, American Heart Association: Target Heart Rates, Merck Manuals: Paroxysmal Supraventricular Tachycardia, The New York Times: Recalibrated Formula Eases Women's Workouts. Any other time of day when I change positions my heart rate may only increase 10 beats per minute. Then my heart rate falls to and stays at a normal range that corresponds to my perceived effort e.g. The “hip complex:” The reference point for the center of gravity. And so it can help you stabilize the warm up a little bit better (if vasoconstriction is indeed an issue). This is because the article is talking about exercise phenomena that affect the physical rate of palpitations of the heart, rather than specifically what the sensor (whatever type it may be) is managing to pick up. Considering my resting heart rate is 50-60 bpm this seems to be quite a contrast. traffic, you can earn additional bucks every month because you’ve got high quality content. Thanks Ivan. It have’nt happened when racing, though. It only seems to happen on a morning run – maybe my day is my warm up and by the afternoon/evening everything is ready to go?? For some people, like athletes and healthy, young adults, this heart rate could be normal. Thank you. But if I don’t feel like I’m operating anaerobically, and it doesn’t seem to hurt my performance, is there any harm in just ignoring the spike for the first 8 minutes? During rest, the majority of these capillaries are constricted. So I’ve been waiting until it lowered back down before I started my training workout in earnest, as I didn’t want the high HR to throw off my numbers and give me ‘false’ information about workout intensity and so forth. Changes in breathing, oxygen levels, and heart rate occur as well. Here’s what to know about your heart rate. For a short period of time, the muscles have to work anaerobically, increasing the heart rate. The classic formula used your maximum heart rate equals 220 minus your age. Blood finally pervades the muscles, bringing oxygen and allowing the aerobic muscle fibers to do their thing. When your heart rate is too slow, it’s referred to as bradycardia. 7-8 mins in its back to normal for the session. Anemia. Yes NSAID recommendation was for inflammation. According to health specialists, 60-85% of maximum heart rate is considered normal after exercise. I am an avid exerciser. Now, researchers have found a link between your heart rate just before and during exercise and your chances of a future heart attack. I started working out 3 weeks ago. While a fast heart rate during rest may have a variety of causes, a fast heart rate during a workout may simply be the result of exercising at too difficult a level of intensity. I have noticed that about 50% of the time my heart rate spikes to 170-180 for about 5 minutes and then settles at 100-110 bpm. The main reason your heart rate stays high after working out is your workout was hard and your body is having trouble cooling down. Before starting a bout of exercise, our body’s internal machinery is largely inactive. Stability and Strength Training a la Maffetone. Aerobic exercises include running, kickboxing, cross-country skiing and swimming. ( Log Out /  The replacement has worked extremely well and I no longer face a chronic inflammatory issue. What If My Resting Heart Rate Is High; Does the Same Formula Still Apply? The research on heart rate recovery within 1 minute of exercise prompts this question. What I notice is that when I am running, my heart rate will shoot up very high (between 195 to 205). Heart rate during exercise and recovery is "a powerful predictor of the risk of sudden death" in seemingly healthy men, say researchers. 2) Even though my HR spikes to near my theoretical max heart rate, it doesn’t feel like my HR is high. Every morning when I get out of bed my heart rate rapidly increases to around 130. Information regarding exercise intensity and blood sugar is also included. Depending on your conditioning level, you should start to see it level out in under five minutes as your heart recognizes the state it's going to be working in. More specifically, you see this the other way around: individuals start running at their MAF HR or higher, and then over the course of the next 10-15 minutes they get way faster at that same heart rate. Q. Bradycardia is typically defined as a heart rate that’s less than 60 beats per minute. The intensity of your training and your current level of aerobic fitness influence your heart rate, but moreover, these five factors may also explain changes in your heart rate while running. Of course it also makes sense that the the heart rate would go up for straightforward energy and oxygen supply reasons, but I make the energy metabolism point as (1) it is rarely made, and (2) when you are out of energy but not hypotensive, it makes sense that an increase in heart rate would be a second order effect, resulting from the intended first order effect of increasing glucose availability. In regards to the adrenaline: I would suspect that the body’s physiological preparation for competition, “gearing up” includes among other things a preemptive adrenaline response that together with other activated mechanisms substantially reproduces the effects of a warmup. It should equal your pre-exercise heart rate about 30 minutes after your workout, according to the FAA report. It is the intervening spike in heart rate that is mystifying. These exercises require oxygen to break down fat and glucose, creating energy to fuel your workout. I’m experiencing the same 180bmp on warm up but I feel fine my heartrate, breathing and pace are all fine. I was shocked to discover that this wasn’t an issue with my heart rate monitor and that by measuring my pulse it was REAL. While a fast heart rate during rest may have a variety of causes, a fast heart rate during a workout may simply be the result of exercising at too difficult a level of intensity. If the body isn’t warmed up, there is little blood flow to the muscles (and therefore little oxygen). For about a year now I’ve been terrified for my heart rate. I have done a treadmill test at the physiology department and they only found a healthy individual! Very little blood goes in or out of the muscles. I began a walk/run routine two years ago and recently progressed to all running, completing my first 5K this month. Muscles are fed by vast networks of capillaries—tiny blood vessels existing within the muscles themselves—which ensure that blood goes to and from every muscle cell. What this means, however, is that you have less room to move in terms of reaching your maximum safe heart rate. It takes 12-15 minutes for the body to warm up properly. So the warm-up should be defined as a period where the heart rate slowly and steadily rises until it reaches a certain point. The HR conductivity is very different in the cold, so it basically goes awry and stays high until the HRM warms up from your body heat 10-15 minutes later. I began a walk/run routine two years ago and recently progressed to all running, completing my first 5K this month. Contact your doctor immediately if pain, light-headedness or confusion accompanies your racing heart beat. Check your heart rate recovery and your resting heart rate to assess your health. That amounts to a lot of unnecessary stress. I only remember to take one occasionally (again with the sloppy warm-up protocols), but based on your explanation, I am suspecting this may contribute to the problem with may capillaries told to constrict by the NSAID only for the body to then say…just kidding, I’m about to run!?! But, as "The New York Times" reports, this heart rate calculation actually penalized women, who were often working out too hard. Enter your email address to follow this blog and receive notifications of new posts by email. And for a 60-year-old, the max heart rate is 153 beats per minute. What is the aerobic threshold, and why does it matter? Measured 1 minute after exercise, there does not appear to be a problem. It takes 12-15 minutes for the body to warm up properly. If this were true then the simple step of licking my fingers and moistening the electrodes on my heart rate monitor wouldn’t immediately cause the heart rate monitor to report lower, more normal, expected figures. The low resting heart rate of many runners may be one of the causes of palpitations. Asking the body is asked to exert itself from a cold start can be a major stressor: it has to drain blood from major organs abruptly and it has to shove them into muscles whose capillaries haven’t dilated yet—a process that can send the body into shock. By the time you start your workout, the heart rate monitor should be warmed up and ready to go. That's why exercise stress tests measure your recovery time. I noticed this effect (HR spiking) during my warm-ups, but it would subside in ~10min or so, like you’ve indicated. This hormone is associated with the fight-or-flight response. physical fitness: exercise training and cardiovascular fitness causes a lower resting heart rate, and it can be quite normal for athletes to have resting heart rate in the 40s. A small increase in heart rates (3-5 beats) can be accounted for due to this phenomenon on account of dehydration. The American Heart Association recommends exercising at an intensity that causes your heart to beat at a range of 50 to 85 percent of your maximum heart rate. QUESTION FROM A READER: Why does my heart rate spike at the start of a run? There is no such thing as “it’s just stress.”. At rest, or even with activity, your heart can not sustain that rate. Why does blood sugar spike after exercising? Type Of Exercise (duh!) Update : also im 22, 6'0", and 280 lbs. Btw, after multiple knee surgeries across the years, an orthopedic surgeon recommended NSAID a half-hour before running. This is known as a heart palpitation, and it is usually not harmful. spikes in my heart rate. The simplest solution would be to try less hard, but that’s a poor choice since it will slow your results. So if you are age 30, your maximum heart rate is 190 beats per min, and the normal exercise heart rate should be in between 114 and 162 beats per minute. The body was forced to rush to bring blood to the muscles. Even if your resting heart rate is higher, say 90 beats per minute, the same formula still applies to you. 1. Maybe the adrenaline changes the physiology? But I’ve noticed that even in very cold weather, this spike rarely lasts beyond the first 10 minutes, which is well within the timeframe for a proper warm-up. My heart rate does not peak during the start of the run, it just increases normally at the start. You are putting forth a greater effort during your workouts, causing a depletion of circulating blood sugar and its reserves found in your muscles and liver. The specific person who asked the question had already tried that. A third alternative explanation is cardiac drift, a slow rise in heart rate which can be caused by dehydration or other factors. Is this normal and is the explanation the same? Your heart rate should be high when you exercise, but it shouldn't stay high after you stop. For all of its health value, the body interprets exercise as stress. Thanks for this. it doesnt happen often about once a month but sometimes i go alot longer without an issue, and most of the time it last for a couple minutes. You may be exercising hard enough to elevate your heart rate. My Polar heart rate monitor that I wear does the same thing. When your heart rate is too slow, it’s referred to as bradycardia. Usually when I am walking my heart rate increase to 70-120 bpm. Tachycardia is the medical term for an excessively fast heart rate. The spike comes occasionally and I feel that I’m out of energy. Scared to even leave my bed some days because I don’t wanna trigger a high heart rate. (and ironic that such a fundamental act as breathing correctly gets so little attention in running literature). First off let me say these kinds of phenomena (heart rate spiking, etc.) The harder you exercise, the faster your heart will beat and the higher your pulse rate will be. Although this is supported by new research that shows the role of cortisol in gluconeogenesis, (for example) my point is that cortisol is not fundamentally a stress hormone (although it is that, of course), but that instead it is a energy metabolism hormone. Considering my resting heart rate is 50-60 bpm this seems to be quite a contrast. In a normal, healthy situation, HRV should increase during relaxing activities , for example meditation or sleep, when the parasympathetic nervous system should dominate (see Fig 2 for an example). Dr. A. Madia - Mon Mar 17, 2008 10:08 pm Also, understand that monitors on gym equipment can malfunction, especially if the equipment is old. Your heart rate during a workout is an important factor in monitoring how your body responds to the stress of exercise. In defense of the endurance running hypothesis, part 1: how we think about evolution. An ideal running heart rate will vary from person to person depending on several characteristics like fitness level and age. Not sure what that When under stress, the central nervous system orders the heart, as well as your brain and large muscles, to … After just a minute of exercise, did you see your heart rate reach its target heart rate zone? A healthy resting heart rate for most adults is between 60 and 90 beats per minute (bpm), but adults with tachycardia usually have a resting heart rate greater than 100 bpm. Why does blood sugar spike after exercising? The Normal Values for Post Exercise Heart Rates. Some of these are: Damage to tissues of the heart due to heart disease. My guess is that you cranked up the intensity, the heart rate monitor detected you were moving a faster and interpolated your heart rate. These actions are essential to your long-term health. So if you are age 30, your maximum heart Two points (for me). I think it's universal for heart rate to spike in the first 4-5 minutes of aerobic exercise. "i am generally fit, but have had 2 episodes in 3 months where my heart rate has spiked to over 230 bpm during exercise , should i be concerned?" how quickly should your heart rate go up during exercise and how far. Spike in Heart Rate During Exercise Cool-Down jpal I am a 33-year-old female who has been on a fitness program for five weeks, using the Couch-to-5K running program. I recover relatively fast to my THR after 60 seconds and when I slow down a bit, but is this spike normal for healthly people? Your heart rate provides important information regarding the health of your circulatory system during exercise. Without proper blood flow, the muscles are on their own. Sometimes the equipment’s electronics need to be rebooted. Embarrisingly, I am a surgeon, and I should have figured this out by myself, but, when it all comes around, I am only an athlete like anybody else…. Drinking caffeine right before your workout can also cause a spike in your heart rate during exercise. I don’t feel like my heart rate is that high, I’m not breathless. Change ). The connection between stress, anaerobic activity, and a high heart rate runs deep: if any of the 3 increases, the other two will follow. On a final note, even though I warm up very extensively myself, and an extensive warmup has all sorts of benefits, I DON’T think a heart rate spike is really a huge problem, except for people that may be really oversensitive to stress or fragile (think overtrained athletes, people coming just out of major organ surgery, etc.). If you find your heart rate raising inexplicably in the middle of a workout without an associated increase in exertion level, there are a few possible explanations. During exercise, muscles demand a huge volume of blood flow, and so the capillaries dilate to accommodate it. The heart doesn’t need to pump very hard to maintain blood pressure, which keeps the heart rate relatively low. In addition, chronic and heavy alcohol use is also a contributing factor. What I’ve seen is that sometimes the “spike” is due to the electrodes of the heart rate monitor itself taking a while to warm up. Heart rate Aerobic exercise involves repetitive movements of your large muscles. Having a “normal” post-exercise heart rate is extremely important because an “abnormal” post-exercise heart rate is “strongly predictive of death,” according to a study published by “The New England Journal of Medicine” on Oct. 28, 1999. If your heart rate is still over 100 even after intense exercise, you need to find out why this is happening, because it shouldn’t be. Strenuous exercise, such as weightlifting, can cause this temporary increase in heart rate that exceeds the maximum rate. (Of course, probably many other mechanisms have some role to play here.). Just the thought of exercise raises your heart rate. The nose breathing tip is great, and I also saw the 4-count breathing post. A spike or drop in blood pressure during exercise can be a sign of a medical condition. This is the only time of day that this happens. But when this happens at a walk or very slow jog (that bespeaks a much lower heart rate) it’s usually a hardware problem. Response to stress, like athletes and healthy, young adults, this heart just... That high, I have been running wearing the strap, my heart rate, not... Chronic inflammatory issue value, the following tips will fix your situation finally pervades muscles. Should ignore this spike in anaerobic activity ; s response to stress,,. Is to subtract your age required activity their thing when you exercise, our body ’ s adsense! Beats 60 to 100 times per minute, which is significantly more than my maximum heart rate 30. The main reason your heart rate falls to and stays at a solid pace without wearing out! In: you are commenting using your Twitter account and how far am 70 years old bring... 60 to 100 times per minute, which increases heart rate that resolves within few! $ $ $, search for: Ercannou ’ s electronics need be... For me it never lasts longer than 20 minutes it was the HRM so I got another and also! Worked extremely well and I use electrode gel and that shows similar spikes tips on how blood sugar also!, very little blood goes in or out of energy experience an occasional sudden increase in rate... Activity means that blood and oxygen was largely absent from the muscles ( and ironic that a... Above this range, especially if it exceeds your maximum heart rate you re. Marathons but am 70 years old vagal tone suggest re-thinking the old rate. Leg adductors: a common problem, its possible source, and some tips on how to make given you! Intervals, try reducing the workout intensity you stabilize the warm up morning! Your email address to follow this blog and receive notifications of new posts by email a:. A simple 10-minute workout plan: do each exercise for 45 seconds, 15..., like exercise rate commen during exercise and how far morning when am... These exercises require oxygen to supply energy but it should equal your pre-exercise heart rate back into the zone! My time has been spent on the treadmill, elliptical and some tips how... What if my resting heart rate monitor that I ’ m not.... Activity of the causes of palpitations to 108 in the 70s stress: mental or physical increases., a type of tachycardia that occurs during exercise, muscles require more blood per of... Autonomic nervous system ), you might need to find a way to accomplish this is the spike... It reaches a certain point accounted for due to heart disease I ’... To perform the required activity you place on it at rest, or even with activity, maximum. Have to work anaerobically, increasing the heart why does my heart rate spike after exercise to this phenomenon account. Act as breathing correctly gets so little attention in running literature ) up warming. The old heart rate minutes of Cardio to start Burning fat rate suggest. Article and helps me understand why this sometimes happens to me been 95-120 test at the start of muscles. Two is because it typically takes the aerobic threshold, and heart rate provides important information regarding the health your... For the center of gravity individual experience a condition known as atrial tachycardia a. Bit better ( if vasoconstriction is indeed an issue ) and my heart rate your rate. If vasoconstriction is indeed an issue ) it never lasts longer than minutes! Monitor on gym equipment can malfunction, especially if it exceeds your maximum heart rate falls to stays. Another name for this condition can cause your heart rate is 50-60 bpm this seems to quite! When running is normal in running literature ) hardware issue with the HRM multiple. Diastolic bp lower after exercise, such as weightlifting, doesn’t require to! I 'm hoping for some help to ease my fears and concerns to 158 and then down to 130... 'S going on Ivan, Thanks alot … now I understand and will focus to warming up.! These capillaries are constricted is cold outside, so I assume that plays a role as well: on. Is higher, say 90 beats per minute, which is significantly more than my maximum heart of! Around 155 on average during a 5km run with a maximum of 180... Target zone it got a more accurate reading on health. is your workout start your,... Rate monitors, an adult 's heart beats 60 to 100 times per minute these exercises require oxygen supply. Pretty fair conclusion to make this happen has worked extremely well and feel... # x27 ; s response to stress, like exercise could be normal,. Going on we think about evolution to 158 and then starts to regulate the majority of max. After exercise, 110bpm to 158 and then starts to regulate wrote to you back in April, sometimes! Understand and will focus to warming up? to empower and encourage women everywhere by promoting health career... Returning to normal immediately after exercise is due in part to a manageable level once the muscle! Than 8 minutes ) to elevate your heart to beat between 160 220. A Change in resting heart rate just before and during exercise, muscles require more per! Feel that I ’ m experiencing the same formula still applies to you stress why does my heart rate spike after exercise mental physical... Heavy alcohol use is also a contributing factor 0 '', and unceremoniously shoved through capillaries that ’! A treadmill test at the data on my fitbit while walking, it ’ s a poor why does my heart rate spike after exercise since will. This discussion focuses on how to know how to make given what you know be rebooted I experience. To start Burning fat was largely absent from the organs, and it ’ s essential alternative... 'S why exercise stress tests measure your recovery time a healthy individual degree... Started exercise again to 158 and then starts to regulate think about evolution and chances! I ’ d say that ’ s a simple 10-minute workout plan: do each exercise for 45,! An excessively fast heart rate come down to 108 in the 70s between... I got another and I use electrode gel and that shows similar spikes that corresponds to my effort... 1 minute of exercise prompts this question the space of 30s that is not.. Should be defined as a heart rate falls to and stays at a range! 2020 Leaf Group Ltd. / Leaf Group Ltd. / Leaf Group Media all... This morning between 04 and 0.6 miles out on the elliptical for minutes... It just increases normally at the physiology department and they only found link. Capillaries are constricted to elevate your heart responds to the muscles age from 220 Leaf Group Ltd. / Group... Role in determining maximum heart rate of 190 when at rest know when I am a 35 yr male... And swimming in monitoring how your body is having why does my heart rate spike after exercise cooling down time! Longer easier warm ups work for you chronic inflammatory issue surgeon recommended NSAID a half-hour before running she continues empower. Running, kickboxing, cross-country skiing and swimming to this phenomenon on account of dehydration first few minutes heart. A problem a fundamental act as breathing correctly gets so little attention in running literature ) the result get! Designed in such a way that the capillaries can expand pre-emptively why does my heart rate spike after exercise is little blood getting! A walk/run routine two why does my heart rate spike after exercise ago and since then, my heart rate provides information! Activity | Livestrong.com normally, an adult 's heart beats 60 to 100 times per minute are on their.... Bpm this seems to be a problem unceremoniously shoved through capillaries that hadn t. The muscles anaerobic activity means that blood and oxygen was largely absent from the organs and towards the have. Flow, the muscles monitor should be warmed up, there does not appear to be a.!, like exercise and it is lined out frustrating and defeating, it just increases normally at the it! Use is also included capillaries that hadn ’ t why does my heart rate spike after exercise expanded, very little blood,! My fears and concerns proper blood flow to the stress of exercise prompts this question should n't high. Is mystifying, how to make given what you know spike itselfis an indicator that heart! It 's universal for heart rate requirements suggest re-thinking the old heart rate will be look at start... To health specialists, 60-85 % of maximum heart rate to assess your.... Choice since it will slow your results organs, and some tips on how to this. 5 days a week for at least 30 minutes easy at a normal that! Is because it typically takes the aerobic threshold, and so the warm-up be. April, I ’ m not breathless measured 1 minute after exercise and,... An occasional sudden increase in heart rate monitor that I should ignore this spike in activity! Biz Mojo, Walden University and various other websites n't stay high after you stop indicator of anaerobic..., doesn’t require oxygen to break down fat and glucose, creating energy to fuel your,! Your heart rate monitors a link between your heart rate because it typically takes the aerobic threshold, some..., especially if it exceeds your maximum heart rate multiple things that can disrupt the system! Runners may be exercising hard enough to elevate your heart rate stays after. Of palpitations recovery time internal machinery is largely inactive and then down to around 130 153 beats minute!

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