Heart rate monitor use is common among many runners, but how much do you know about your resting heart rate? This means that heart function is generally more efficient. But are there exceptions, and what are the signs runners should look out for? RW sat down with a leading sports cardiologist Dr. Dan Augustine Click here for details.
What is a normal resting heart rate?
“The average resting heart rate of the general population varies between 60 and 100 beats per minute (bpm). It’s fair to say that the lower it is, the fitter you are in general.” I’d say an active person’s heart rate is pretty close to 60bpm, and it’s not uncommon for recreational runners to have a heart rate in their 40s.”
Are high and low heart rates cause for concern?
“It’s about how you feel at that heart rate.
“But if you have abnormal symptoms at rest, such as disproportionate shortness of breath, you should get tested. It should be a while after you stop exercising or reduce the intensity of your exercise, and you should not feel dizzy or faint while exercising, especially when you are increasing the intensity. If it’s happening, you should check it out.
“A symptom to look out for in someone with a low heart rate is if they start feeling dizzy or fainting. I’m more worried about
How does gender affect resting heart rate?
“The average woman’s resting heart rate is slightly higher than the average man’s resting heart rate. The average man beats about 70 beats per minute. It’s a few times higher.This is largely due to the size difference between men and women.Women’s hearts are slightly smaller, so they beat a little faster to reach the required cardiac output. “
How does age affect resting heart rate?
“For adults, the rest rate does not change much with age. What does change is the peak heart rate. There are several ways to calculate peak heart rate, some more accurate. The “subtract age” formula was first written in the 1970s and is not meant to be strictly applied due to its shortcomings. Young people may overestimate their peak heart rate. Elderly people may underestimate peak heart rate.
Why is it important that my heart rate does not get too high?
“The thing to watch out for is what’s getting you high. If you have a medical condition that makes your heart beat faster, like anemia or an overactive thyroid, your heart beats faster. This can be a sign that something else is going on.The rest is up to your efficiency.A resting heart’s output is not 8 liters. [the average is 3-4 litres per minute], but if your heart rate is very high, your cardiac output will be high. So we need to figure out why.
How can I lower my resting heart rate?
“It’s nothing by itself, but exercise certainly helps. We know that regular aerobic exercise (perhaps more than 3 hours a week) causes the heart to begin to adapt and undergo physiological changes, one of which is usually a resting heart rate There are several reasons why your heart rate may drop as you do aerobic exercise, including the fact that your heart is larger in size so that it doesn’t have to beat as fast to increase cardiac output. The heart also has a pacemaker called the sinus node, and regular exercise is thought to slightly downregulate the sinus node, slowing heart rate. It strengthens a part of the nervous system called nerve or vagal tone, which can lower your resting heart rate.
What are the effects of nutrition, sleep and stress on resting heart rate?
“Anything that disrupts your physiology, such as poor nutrition, lack of sleep, and physical and emotional stress, can affect your resting heart rate and cause it to go higher.” Time is often neglected, but it is very important to strike the right balance from a physical and psychological standpoint. and fixing them as much as possible. Eating a healthy diet is also important from a general health standpoint. Factors such as eating fruits, vegetables, whole grains, and reducing alcohol consumption all contribute to healthy physiology and a lower heart rate in the long run. ”
Dr. Dan Augustin is a sports cardiologist. screenmyheart.co.uk
