The Heart Rate (HR) measures the amounts of times a heart beats per minute (bpm).
"The heart is a muscular organ in most animals, which pumps blood through the blood vessels of the circulatory system. Blood provides the body with oxygen and nutrients, as well as assisting in the removal of metabolic wastes."
Generally speaking, a lower heart rate at rest (not exercising or anxious/in panic) implies a more efficient heart function and overall better fitness.
Optimal (Average) Resting Heart Rate → between 60-100 bpm
Fitness/Exercising (for 20-30 yo; numbers decrease with age as you should look to strain your heart less):
- Target Heart Rate Zone when exercising → 100-170 bpm
- For Moderate physical activity → 50-70% of recommended maximum (~140bpm)
- For Intense physical activity → 70-85% of maximum (~170bpm)
- Average Maximum HR → 200 bpm
Finding you Heart Rate:
- Take your pulse on the inside of your wrist (on the thumb side)
- Use the tips of your first 2 fingers and press lightly over the artery
- Count your pulse for 30 seconds and multiply by 2
Reducing/Improving your Heart Rate Long-Term:
- Exercise (Interval training is especially good at improving the heart's efficiency)
- Stay Hydrated
- Limit intake of stimulants (caffeine,nicotine,..)
- Limit alcohol intake
- Eat a healthy balanced diet
- Get enough sleep
- Maintain healthy body weight (BMI)
- Reduce or resolve susbtantial long-term stress
- Go outdoors
- Yoga, Medidation
That will be all for this topic today! I hope you enjoyed and leave a comment if you have any questions regarding this issue. Also subscribe for more posts like these!
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