Measuring Your Optimal Heart Rate at Rest: A Guide for Understanding Heart Health
Revamped Guide: Decipher Your Resting Heart Rate
Hey there! Ever wondered what your resting heart rate (RHR) means? Here's a lowdown on that silent health indicators.
The Regular Rhythm - Normal RHR Range
Typically, a normal RHR varies between 60 to 100 beats per minute (bpm). However, medical professionals often measure this in a more controlled setting. Your smartwatch or fitness device might capture a lower number, even during your sleep. For instance, users of Oura or Whoop often have RHRs between 50 to 60 bpm, owing to their fitness-focused userbase.
The Lower, the Better... Usually
Athletes and those with excellent cardiovascular health usually boast a lower RHR. Improving cardio fitness often results in a decrease in RHR, indicating health improvements. On the temporary front, a slightly higher RHR might signify stress, exhaustion, the early stages of illness, or medication effects. If it's more than a few beats, examine why to keep tabs on your health.
Compete or Collaborate?
While it's tempting to compare your RHR with others, it's counterproductive and unhelpful. Individuals differ by nature, and factors like age, gender, and body size affect RHR. Women generally have a slightly higher RHR than men on average, and smaller people often have higher RHRs. Also, RHR doesn't reflect your maximum heart rate or exercise heart rate.
Device Differences
There's a catch with RHR measurements: different devices measure RHR differently. For instance, when I tested five devices for RHR and Heart-Rate Variability (HRV), the Fitbit reported a heart rate that was often 10 bpm higher than the Oura reading. Other devices varied between these extremes. Therefore, focus on your long-term trends rather than comparing yourself to others.
At last, remember that RHR is a valuable tool for monitoring your health and fitness. If it spikes persistently, consult a healthcare professional for guidance. Happy tracking!
Insights from the Lab
- Athletes and Fitness Enthusiasts: Ultra-trained athletes often have resting heart rates as low as 37 to 38 bpm due to enhanced cardiovascular efficiency and improved physical fitness.
- Health-conscious Individuals: Those who are fitness-focused, but not elite athletes, often have RHRs closer to the lower end of the general population's normal range, typically around 50 to 60 bpm.
[1] Mayo Clinic. (2022). Resting heart rate: What's normal for adults?. Retrieved February 15, 2023, from https://www.mayoclinic.org/tests-procedures/heart-ecg/in-depth/resting-heart-rate/art-20046113
[2] American Heart Association. (2022). Healthy Lifestyle Keeps Heart Rate Normal. Retrieved February 15, 2023, from https://www.heart.org/en/healthy-living/healthy-lifestyle/fitness-and-exercise/heart-rate-training
[3] Athlete Performance Center. (2023). What is the average and resting heart rate for athletes. Retrieved February 15, 2023, from https://atletieperformancecenter.com/average-resting-heart-rate-for-athletes/
[4] NCBI. (2018). Effects of exercise training on both heart rate variance and expected heart rate demand during recovery phases. Retrieved February 15, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6000945/
- Despite a normal resting heart rate (RHR) range of 60 to 100 beats per minute (bpm), ultra-trained athletes can have RHRs as low as 37 to 38 bpm, demonstrating the impact of enhanced cardiovascular efficiency on heart rate.
- Health-conscious individuals who prioritize fitness and exercising often have RHRs close to the lower end of the general population's normal range, typically between 50 to 60 bpm, signifying their commitment to cardiovascular health.
- While decongestants (like those used for cold and flu symptoms) can temporarily affect RHR, persistent spikes might indicate an underlying health issue, necessitating consultation with a healthcare professional for guidance, according to science and health-and-wellness literature.
- Due to disparities in measurement methods, one's smartwatch or fitness device may report notably different RHR results from another, emphasizing the importance of focusing on personal long-term trends rather than comparison with others.
- In the realm of fitness-and-exercise and wellness, understanding your RHR (resting heart rate) is integral in knowing your health status, as it provides a quick and convenient insight into cardiovascular health.
