Normal Resting Heart Rate
The Heart Rate, it’ also medically referred to as Pulse, is the number of times the heartbeats per minute. The Normal heart rate does vary from one person to the other, However, the known normal range for adults is estimated to be between 60 to 100 beats per minute, this statistics is proven true, according to the Mayo Clinic.
As stated, the normal heart rate does depend on the person, their age, their body size their general heart conditions, the motion of the person, the type of medication they use, and most likely the air temperature also affects the heart rate overall.
Also, it’s worthy to note that human emotions can and does also affect the heart rate of an individual; An instance, falling in love, having a feeling of excitement, fright and shock can also trigger your heart rate in quick rapid successions.
More importantly, when you work out often this helps lower your pulse, simply by making the heart muscles work a lot more efficiently.
For example, A fitted, well-trained athlete will at default, have a typical resting pulse of between 45-60 beats per minute, this is provided according to the American Heart Association (AHA).
Having a well-versed understanding of your heart rate will go a long way to help you monitor your fitness level, and it may also assist you in spotting a developing health problem and also if you’re experiencing other symptoms.
Here, we breakdown the difference between Heart Rate And Blood Pressure.
Very many persons do mix things up things between a high heart rate and blood pressure.
Below is a break down to explain these apart.
*The Blood pressure is explained as the measurement of the force of the blood that is against the arteries walls, while on contrary to this, the pulse rate is the number of times your heart beats per minute.
These two have absolutely no direct correlation, also a contrary to what most people believe, having high blood pressure, hypertension, does not entirely result in having a high pulse rate, and vice versa.
The Heart rate goes up mainly during strenuous activities, while a vigorous workout usually only modestly increases blood pressure.
Steps to measuring the heart rate.
According to the AHA, these are the easiest ways to measure your heart rate;
- The wrists.
- The inside of an elbow.
- The side of the neck.
- And the top of the foot.
To have an accurate reading of your heart rate, you will have to put two of your fingers over one of these areas and then you should count the number of beats it makes in 1 minute (60 seconds).
If you cannot do this for 60 seconds streak, you can as well do this for as long as 20 seconds then you multiply by three, which proves to be a lot easier, Bauman said.
The Normal Resting Heart Rate.
The normal resting heart rate is attained when you are calmly sitting or lying.
Which is why it’s recommended to measure the resting heart rate early in the morning right before you get out of bed right this way, you get an accurate measurement of your normal resting heart rate.
Now, according to the American Heart Association (AHA). For individuals that are 18 years and older, the normal and average resting heart rate ranges between 60 and 100 beats per minute (bpm), again, heavily depending on the person’s physical condition and age.
Children between the ages of 6 to 15, record a normal resting heart rate that ranges between 70 to 100 bpm, and again, this is according to the American Heart Association (AHA).
However, having a heart rate that is lower than 60(beats per second) doesn’t imply that you do have a medical problem.
Typically, active persons often, have way lower heart rates and this is because their heart muscles do not necessarily need to work as hard to maintain a steady beat.
Then we have athletes and enthusiast who are very fit can have their resting heart rate between a range of 40 – 50 (beats per minute).
Maximum and target heart rate
There is no standard definitive medical advice that determines when a resting heart rate is too high or too low, but very many medical experts still agree that a consistent heart rate in the upper levels over a long period, can put too much stress on the heart and other vital organs in the body.
Understanding what your heart rate ranges during your regular workout sessions will help know whether you are doing too much or not enough.
The target heart rate zone for most people is between 50% to 85% of the maximum heart rate of the individual. This Research result is provided to us by the AHA ( The American Heart
Now, more commonly, we have that the maximum heart rate is easily calculated by subtracting your age from 220. Easy yes?
So, we have, for a 20-year-old person, for example, 220 – 20 = 200.
Now, we have that the target zone for a 20-year-old person would easily be between 50 and 85 percent of his or her maximum heart rate and this is calculated as shown below;
- 50 percent: 190 x 0.50 = 95 bpm
- 85 percent: 190 x 0.85 = 162 bpm
Also, we have that for a 60-year-old person, the target zone for that individual would be anywhere between 80 and 136 bpm.
There are a lot of smartwatches that can help calculate your heart rate in real-time and you can also make use of heart rate monitors.
Now we move to the next subheading,
How do you Lower a rapid heart rate?
Various reasons can easily affect your heart rate and some of these reasons are; nervousness, stress, dehydration, and overexertion.
When you sit down for a long time and take deep slow breaths, exercise, and also getting fit, these will collectively help lower your heart rate too.
You must cool down after a workout, as your heart will rate would be a lot faster after an intense workout session, the body temperature would be a lot higher, blood vessels would be dilated and if you stop too fast you risk falling sick or eventually passing out.
These are easy steps that will help you lower your heart rate;
- Walk for an average of 5 minutes daily and monitor your heartbeat to be under 120 bps.
- Stretch for as long as 10-20 seconds.
- Avoid bouncing.
* While stretching, make sure to breathe during the process.
Having a lower heart rate is always better, in every way possible. You should work out as often as you can and also stick to a healthy diet.
If you are just beginning to follow these procedures, make sure you aim for the 50% target zone while you build it up over time.
Do stay safe
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