What is a resting heart rate?
Many people might not even know what resting heart rate is. The resting pulse refers to the number of times the heart beats per minute (bpm) when at proper rest. This is a predictor of your physical conditioning. The pulse will drop as your heart gets stronger from aerobic activity training. Although it can have many more health implications for those who aren’t physically active, a reduced resting heart rate implies greater fitness in those participating in athletic training or even an exercise program.
How to measure resting heart rate?
Taking your heart rate when you’re at rest is crucial, so don’t measure it an hour after working out or experiencing a stressful situation. In addition, the American Heart Association recommends taking your RHR as soon as you wake up, even before when you are out of bed.
The only thing you need is a timer, even if there are several tools and apps available to assess your RHR. This is how:
Begin by putting your index and middle fingers on the thumb part of your wrist, close to where a wristwatch band would’ve been worn, with the palm pointing up. A pulse ought to be palpable. Additionally, you may feel your pulse upon that part of your neck, a few inches behind your ear.
Next, set up a 30-second timer, and count how many beats you experience within that period. Now, multiply the number of beats by two to obtain your resting heart rate or beats per minute. Help ensure you are truly asleep before starting for optimal outcomes. Furthermore, performing it twice or more is a smart option to ensure the procedure is constant.
What is a normal or target resting heart rate?
A resting heart rate is “normal” when it ranges from 60 to 100 beats per minute. One may be even more fit and healthy and have better heart function if your resting heart rate is less than 60. A resting pulse that is greater than 100 can be a sign of disease, excessive coffee use, or stress exposure. A physician should be consulted if your pulse is greater than 100 or lower than 50, and simple factors like daily exercise involvement cannot explain it.
A resting heart rate of 100 or above may indicate an infection, a cardiac arrhythmia, or a worsening heart condition. Studies have linked an increased resting heart rate with a higher chance of premature death, particularly in men.
Another warning sign is a low resting heart rate of 50 beats per minute or even less. This is especially valid if you are feeling symptoms like dizziness. Experts speculate that it might be a symptom of issues with the electrical circuits in the heart.
How to modify your resting heart rate?
Regarding gender and heredity, several manageable factors, such as stress, depression, some types of drugs, your daily cup of hot or an “energetic” drink high in caffeine, and much more, can influence resting heart rate. Your pulse can be decreased with regular exercise.
According to doctors, if you begin an exercise routine, you can anticipate a reduction in your resting heart rate of up to one pulse per minute each week or so of training, or approximately 10 or 12 beats. A pulse in the mid-30s or early-40s is not unusual in elite distance runners.
The ways to lower your resting heart rates are:
First off, it’s time to quit those cigarettes
Another stimulator is nicotine. Smoking not only makes your heart beat faster but also makes you more likely to get heart disease.
Stop the binge drinking!
Although alcohol has a depressive effect, having more than 4 cups for women and 5 for men each day can strain the heart and make it beat more rapidly.
Are your medications right?
Your pulse can be increased by a few over-the-counter (for example, weight loss pills and some cold meds) and prescription pharmaceuticals. Ask your doctor regarding alternatives if you have an increase in heart rate after taking a new drug.
What to do if you’re tense about your resting heart rate?
You should consult your primary healthcare practitioner if you have any concerns regarding your heart rate. These are the best individuals to either respond to your inquiries or, if necessary, direct you to a professional.
The following are indicators that you should discuss your heart rate with your doctor:
- A resting heart rate that is abnormally fast or slow regularly.
- An erratic or skippable heartbeat.
- If rather than hearing a single “thump,” you experience a vibration when taking your pulse.
- This sensation is referred to as a “thrill,” and it may indicate certain heart and circulation issues.
- If you experience chest pain
Additionally, you should schedule an annual physical or check-up with your primary care physician at least yearly. During that visit, measuring your heart rate is a common practice. It also helps your doctor identify various issues early on, most of which can be treated if identified in time.
One of the clearest possible ways to monitor your health is by monitoring your heart rate. It’s also a quick and easy technique for your doctor to diagnose current health issues or those developing. More significantly, knowing your target heart rate allows you to work out more intelligently rather than just harder. You may maximize the benefits of your activities and take proper care of yourself in this manner.