Healthy Resting Heart Rate
Healthy Resting Heart Rate _ The heart is a constantly pulsating vital organ to drain the oxygen-rich blood throughout the body. Average heart rate is the number of contractions performed by the heart in every minute. The average heart rate at rest can be a clue that describes your overall health. Men and women who have an average heart rate at rest higher than average heart rate at normal rest are at greater risk of death from ischemic heart disease. Therefore, knowing whether you have a healthy heartbeat or can not save your life.
Know the Average Heartbeat at Rest.
Sit down and calm yourself for a few minutes.Heart rate fluctuates based on activity performed. In fact, standing alone can increase heart rate. So before measuring your heart rate, you need to make yourself relax.The best way to find the average heart rate at rest is to measure it as soon as you wake up in the morning.Do not measure your heart rate after you exercise because the average heart rate you get will be high, and you certainly will not get an accurate average heart rate.In addition, stress, anxiety or anger can increase your heart rate.Do not measure your heart rate after you drink caffeine whether you are in a humid or hot environment because caffeine can increase your heart rate for a while.
Use your fingers to find the pulse. Use your middle and ring fingertips to press the wrist or neck to find the pulse.Press your fingers to the artery until you feel a strong pulse. You may need time to move your fingers around the wrist or neck to find a pulse or to feel a strong pulse. Calculate each pulse or pulse to get the average heart rate per minute. For example, if you count 10 pulses in 10 seconds. Multiply that number by 6 to get an average heart rate at rest of 60 pulses per minute. If the pulse rhythm is irregular, count the pulse for a full minute. When start counting, calculate the first pulse as zero and count the second pulse as one. Repeat the steps several times to get a more accurate average heart rate.
Assessing Your Heart No Heartbeats.
The value of whether your average heart rate at rest is in the normal range. The average heart rate at normal rest for adults is between 60-100 pulses per minute (and for children 70-100 pulses per minute). However, recent studies show that an average heart rate above 80 pulses per minute is one of the risk factors for obesity and diabetes. If your average heart rate at rest is between 60-80 beats per minute, your heart rate is categorized as healthy or normal.
The value of whether your heart rate is higher than 80 pulses per minute.f so, you have a higher risk of having heart disease and you should immediately consult a doctor. A high resting heart rate means that your heart has to work harder to maintain a beat at rest. High average heart rate at rest is considered to be a risk factor for ischemic heart disease, obesity and diabetes. A 10-year clinical study found that adults who had an average heart rate increased from 70 to 85 Per minute beats had a 90% higher chance of dying during the study compared to those with an average heart rate below 70 pulses per minute. If your average heart rate at rest is high, take action to lower it (see next section). Some medicines (eg drugs for thyroid and stimulant drugs like Adderall and Ritalin) can make the heart rate increase. Discuss with your doctor if you are concerned that the medication you are taking has increased your heart rate. Environmental temperature and humidity can also increase heart rate for a while Because your heart needs to work a little harder in those conditions. This does not mean that your average heart rate is high under normal conditions.
The value of whether your average heart rate at rest is lower than 60 pulses per minute. Having a heart rate below 60 pulses per minute does not mean that you have a medical problem. A very athletic person or a person with a good physical shape can have an average heart rate at rest of 40 pulses per minute. Some people naturally have a low heart rate and nothing abnormal or unhealthy about this. Some medications (such as beta blockers) can slow down your heart rate. Consult your doctor and ask if you need to take action on your average heart rate at low rest.
Increase the Average Heartbeat At Rest You Have.
Exercise regularly. Regular exercise can help slow the heart rate at rest mean that you have gradually. Your cardiovascular system will strengthen as well as your heart, and this causes your heart to do its job more easily. Each week, you should do at least 150 minutes of moderate intensity activity or 75 minutes of high intensity aerobic activity. Additionally, also add a physical exercise program to increase muscle strength in your weekly schedule. You should always consult a doctor before beginning a new exercise program.
Lose weight. Obesity is another risk factor that causes heart disease. The larger the size of your body, the harder your heart works to supply oxygen-rich blood throughout the body. In addition, losing weight can also help slow your high average heart rate. To lose weight, you need to eat fewer calories than your body needs without causing you starvation (you should consume no less than 1,050-1,200 calories). When the supply of calories runs out or when the calorie deficit occurs, your body will be forced to burn fat stored in the body to become a source of energy. If you burn 500 calories (or have 500 calorie deficit) per day, you will burn 3,500 calories per week, which is equivalent to 500 grams of fat. If you keep this pattern for 10 weeks, then it’s the same as you lose 5 kilograms of fat.
Add aerobics and physical exercises to improve the strength in your weekly schedule to burn calories. The number of calories burned during a workout depends on the age, sex and weight. Use a calorie counter to the sport that you can find out how many calories you burn in any sport you do. Eat low-fat diet foods such as vegetables, fruits, lean meats, seafood, whole grains, and low-fat dairy products. Use basal metabolic rate calculators and food calorie counters to analyze how many calories you need per day, and also to calculate the calories in your diet.
Lower your stress level. Relaxation exercises like meditation, yoga, and tai chi, as well as other stress-reducing techniques can help lower your average heart rate from time to time. Add this exercise to your weekly schedule to have a healthy heartbeat. Try different relaxation techniques such as autogenic relaxation, muscle relaxation, visualization, and / or deep breathing relaxation, and then choose one technique that best suits your lifestyle and your schedule.
Hypnosis, meditation, and massage can also help clear the mind and relax the body.
Avoid smoking or using other tobacco products. Smoking can increase your average heart rate at rest and is also another health risk factor such as cancer. Discuss with your doctor about how to stop smoking. There are several options for you like for example using nicotine replacement therapy that makes you no need to stop smoking with a drastic cold turkey method. Make plans and tell your family and friends about it. This is to help you stay on track and get the support you need. Consider joining a group of people who also want to quit smoking to support each other whether it’s a group on the internet or a group in your neighborhood.
This more tips of For Healthy Resting Heart Rate
Regular exercise can help improve your cardiorespiratory system. Always consult a doctor before you start a new exercise program. Start slowly and then increase your exercise intensity as your heart and skeletal muscles become stronger. Consider buying a heart rate monitor for easier and more accurate heartbeat measurements.