A healthy heart doesn't beat with the regularity of clockwork. It speeds up and slows down to accommodate your changing need for oxygen as your activities vary throughout the day. A "normal" heart rate varies from person to person. However, an unusually high resting heart rate or low maximum heart rate may signify an increased risk of heart disease or other medical condition.
Your resting heart rate
When you are at rest, your heart is pumping the lowest amount of blood to supply the oxygen your body's needs. Although the official normal resting heart rate ranges from 60 to 100 beats per minute, the range for most healthy adults is between 55 and 85 beats per minute.
However, other factors can affect your resting heart rate, such as
- stress
- anxiety
- hormones
- medication
- physical activity level.
How to take your pulse
One simple thing people can do is to check theirresting heart rate. It's a fairly easy to do, and having the information can help down the road. It's a good idea to take your pulse occasionally to get a sense of what's normal for you and to identify unusual changes in rate or regularity that may warrant medical attention.
- Although you may be able to feel your blood pumping in a number of places — your neck, the inside of your elbow, and even the top of your foot — your wrist is probably the most convenient and reliable place to get agood pulse.
- Press your index and middle fingers together on your wrist, below the fat pad of your thumb.
- Feel around lightly until you detect throbbing. If you press too hard you may suppress the pulse.
- You can probably get a pretty accurate reading by counting the number of beats in 15 seconds and multiplying that number by four.
The best time to get your resting heart rate is first thing in the morning, even before you get out of bed.
What is a good resting heart rate?
There is no specific good resting heart rate. Well-trained athletes can have numbers in the 40s. But a heart rate that slow for the average person would be concerning and should prompt a call to your doctor's office, especially if you felt weak, lightheaded, or short of breath.
On the other end of the scale, a resting heart rate that is consistently above 90 beats per minute is also something your doctor should be aware of. Although it is still formally still normal, it could be a clue of something amiss, but not necessarily a serious problem.
Your maximum heart rate
The rate at which your heart is beating when it is working its hardest to meet your body's oxygen needs is your maximum heart rate. Your maximum heart rate plays a major role in setting your aerobic capacity — the amount of oxygen you are able to consume.
Several large observational studies have indicated that a high aerobic capacity is associated with a lower risk of heart attack and death. And a small, controlled trial demonstrated that men and women with mild cognitive impairment who raised their aerobic capacity also improved their performance on tests of memory and reasoning.
Similar to resting heart, your maximum heart rate also depends on multiple factors. As people age, average maximum heart rate falls. A commonly used formula to determine your maximum heart rate is 220 minus your age in years.
How exercise affects heart rate
Vigorous exercise is the best way to both lower your resting heart rate and increase your maximum heart rate and aerobic capacity. Because it's impossible to maintain a maximum heart rate for more than a few minutes, physiologists have advised setting a percentage of your maximum heart rate as a target during exercise.
If you're starting an exercise program, you may want to set your target rate at 50% of maximum, and gradually increase the intensity of your workout until you reach 70% to 80%.
However, if you don't exercise regularly, you should check with your doctor before you set a target heart rate. Some medications — particularly beta blockers — can lower your heart rate. Your doctor can help you set realistic goals.
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As an expert and enthusiast, I don't have personal experiences or emotions, but I can provide you with information on the concepts mentioned in this article.
Resting Heart Rate:
A resting heart rate refers to the number of times your heart beats per minute while you are at rest. It is an indicator of your cardiovascular health. The normal resting heart rate can vary from person to person, but for most healthy adults, it falls between 55 and 85 beats per minute. However, factors such as stress, anxiety, hormones, medication, and physical activity level can affect your resting heart rate.
Taking Your Pulse:
To measure your resting heart rate, you can check your pulse. The wrist is a convenient and reliable place to find your pulse. Press your index and middle fingers together on your wrist, below the fat pad of your thumb. Lightly feel around until you detect throbbing. Count the number of beats you feel in 15 seconds and multiply that number by four to get your heart rate per minute. It is recommended to take your resting heart rate first thing in the morning, even before getting out of bed.
Good Resting Heart Rate:
There is no specific "good" resting heart rate that applies to everyone. Well-trained athletes may have resting heart rates in the 40s, which is considered normal for them. However, a resting heart rate consistently above 90 beats per minute for the average person may warrant medical attention, especially if accompanied by symptoms such as weakness, lightheadedness, or shortness of breath.
Maximum Heart Rate:
The maximum heart rate is the rate at which your heart beats when it is working its hardest to meet your body's oxygen needs. It plays a role in determining your aerobic capacity, which is the amount of oxygen you can consume. As people age, the average maximum heart rate tends to decrease. A commonly used formula to estimate maximum heart rate is 220 minus your age in years.
Exercise and Heart Rate:
Vigorous exercise can both lower your resting heart rate and increase your maximum heart rate and aerobic capacity. It is recommended to set a target heart rate during exercise based on a percentage of your maximum heart rate. For example, starting at 50% of your maximum heart rate and gradually increasing the intensity of your workout until you reach 70% to 80%. However, if you don't exercise regularly or have any medical conditions, it is important to consult with your doctor before setting a target heart rate. Some medications, like beta blockers, can lower your heart rate.
It's important to note that the information provided here is based on general knowledge about heart rate and exercise. If you have specific concerns about your heart rate or any other medical condition, it is always best to consult with a healthcare professional for personalized advice and guidance.
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