What is Your Ideal Resting Heart Rate?
The resting heart rate, or RHR, of an individual is the number of beats per minute (BPM) their heart is making when the body is at rest. Knowing your resting heart rate is important for assessing your cardiovascular health and can give you an indication of how fit you are. Generally, a lower resting heart rate is associated with better fitness. Knowing what your resting heart rate should be, and then following your own progress, can help you maintain optimum cardiovascular health.
What Determines Your Resting Heart Rate?
Generally, the resting heart rate for a healthy adult should be around 60 – 100 BPM. However, the exact number will depend on a variety of factors, including age and general fitness level. When you are younger, your heart is likely to beat faster because its muscles are more effective and efficient at pumping blood around the body. As you age, the muscles become less efficient, causing the heart rate to become slower. People who are more physically fit will tend to have a lower resting heart rate because their bodies are more efficient in oxygen consumption.
The American Heart Association provides a general guideline to resting heart rates based on age. An adult aged 35-45 should have a resting heart rate of between 61-67 BPM, while 46-55 year olds should be anywhere between 62-70 BPM. Generally, for those over 55, a resting heart rate of 64-72 BPM is considered normal.
How to Measure your Resting Heart Rate
The simplest way to measure your resting heart rate is to put two fingers to your neck or wrist and count the number of beats you feel during a 15-second period. You can also count the beats over a full 60 seconds, and then multiply the results by four. Some smartphones come with a health app that allows you to measure your heart rate with a device attached to your wrist.
How to Optimize your Resting Heart Rate
If you want to lower your resting heart rate and improve your cardiovascular health, the key is to incorporate exercise into your daily routine. Aerobic exercise such as jogging, biking or swimming are great forms of exercise to get your heart rate up and improve your cardiovascular fitness. It is also important to make sure you get enough rest, as exhaustion can lead to a higher resting heart rate. Finally, reducing your stress levels can also help to lower your resting heart rate.
In conclusion, knowing your resting heart rate is a great way to assess your overall health and fitness. Generally, a lower resting heart rate is associated with better fitness. However, the exact number will depend on a variety of factors, including age and fitness level. To keep your resting heart rate in check, it is important to incorporate exercise into your daily routine, get plenty of rest and reduce stress levels.