Tips For Improved Sleep
When youre sound asleep, your body is wide awake. Welcome its feedback, listen closely to what it has to say, and take steps towards optimizing your sleep.
Use the following tips to help boost your sleep routine:
- Try to wake up at the same time seven days a week.
- Time your meals mindfully late meals may show up as the Downward Slope.
- If your sleep pattern is optimal , take notes. Think about what you did the previous day and continue to make similar choices.
Read More About What Your Sleeping Heart Rate Can Tell You:
What Are Vital Signs
Vital signs are measurements of the body’s most basic functions. The four main vital signs routinely monitored by medical professionals and health care providers include the following:
Vital signs are useful in detecting or monitoring medical problems. Vital signs can be measured in a medical setting, at home, at the site of a medical emergency, or elsewhere.
Help Your Heart Work Stronger
Cardiovascular exercise is especially effective in keeping your heart healthy and reaching your target heart rate. This specific type of exercise gets your heart beating fast for several minutes at a time.
Target heart rate is defined as the minimum number of heartbeats in a given amount of time in order to reach the level of exertion necessary for cardiovascular fitness, specific to a persons age, gender, or physical fitness.
The following is an estimate given by the American Heart Association for target heart rate numbers for adults ages 45 to 70:
- 45 years: 88 to 149 beats per minute
- 50 years: 85 to 145 beats per minute
- 55 years: 83 to 140 beats per minute
- 60 years: 80 to 136 beats per minute
- 65 years: 78 to 132 beats per minute
- 70 years: 75 to 128 beats per minute
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Resting Heart Rate: A Potential Health Issue Indicator
A resting heart rate is one of the most important numbers you should know, as it can be used to track your fitness level and target your workouts. A resting heart rate can even alert you to potential health-related conditions. The following are some of the things your resting heart rate can tell you:
Youre not active enough: If your heart rate exceeds that of the average adult this may mean that your heart is less efficient at pumping blood.
Youre overtraining: Keeping an eye on your heart rate during exercise regimens can be a good measure of when you should start to scale it back a bit. Working out too hard, and thus at high heart rates, can mean you are working out more than is required.
Youre too stressed: Mental and emotional stress can wreak havoc on your resting heart rate, making it creep up over time. If stress remains constant for long periods of time, it can lead to a higher risk of heart attacks, strokes, and much more.
Youre sleep deprived: Not getting enough sleep can lead to fatigue, a lower metabolism, and excessive snacking and calorie intake. Not getting enough sleep can also lead to increases in resting heart rate.
Youre dehydrated: Having a dry mouth, noticing your urine is more yellow than normal, and even a slightly higher resting heart rate may indicate you are dehydrated. Drinking more water, especially during hot days of the year, will help remedy this.
What Is A Good Hrv Score For Me
The average heart rate variability for all WHOOP members is 65 for men and 62 for women. For 25-year-olds its 78, for 35-year-olds its 60, for 45-year-olds its 48, and for 55-year-olds its 44. In general, people using WHOOP tend to be athletes and/or health-conscious individuals looking to perform better at whatever they do. If your HRV falls in line with the WHOOP averages, its reasonable to consider it good.
However, rather than comparing yourself to others and worrying about what is good or normal, its much more practical to follow your own HRV trends. If youre making efforts to better your overall health and fitness, over time you should see your heart rate variability begin to rise.
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What Is A Dangerously High Heart Rate During Exercise
It’s good to know your maximum and target heart rate zone so you can recognize when your heart rate is getting too high during exercise.
Going near or higher than your maximum heart rate for prolonged periods of time can be dangerous, and cause you to feel dizzy, short of breath and even ill. You can also increase your risk for cardiac events.
In fact, research published in Canadian Medical Association Journal found that recreational hockey players who consistently exercised at or above their target and maximum heart rates increased their risk of heart arrhythmia , chest pain and discomfort.
Typically, when you’re nearing your maximum heart rate, you’ll tire quickly and slow down on your own. However, if you find you keep creeping close to or past your maximum heart rate during exercise, ease off a bit especially if you’re newer to exercise.
About Glass Thermometers Containing Mercury
According to the Environmental Protection Agency, mercury is a toxic substance that poses a threat to the health of humans, as well as to the environment. Because of the risk of breaking, glass thermometers containing mercury should be removed from use and disposed of properly in accordance with local, state, and federal laws. Contact your local health department, waste disposal authority, or fire department for information on how to properly dispose of mercury thermometers.
What Is The Pulse Rate
The pulse rate is a measurement of the heart rate, or the number of times the heart beats per minute. As the heart pushes blood through the arteries, the arteries expand and contract with the flow of the blood. Taking a pulse not only measures the heart rate, but also can indicate the following:
Strength of the pulse
The normal pulse for healthy adults ranges from 60 to 100 beats per minute. The pulse rate may fluctuate and increase with exercise, illness, injury, and emotions. Females ages 12 and older, in general, tend to have faster heart rates than do males. Athletes, such as runners, who do a lot of cardiovascular conditioning, may have heart rates near 40 beats per minute and experience no problems.
What Can Resting Heart Rate Readings Indicate
Resting heart rate is an indicator of fitness and general health. They are:
- In adults, a lower heart rate is correlated with a higher degree of fitness and a lower incidence of cardiac events, such as heart attacks.
- Highly trained athletes can have an RHR as low as 40. This may be because the lower rate translates to a heart muscle that is stronger and can pump blood more efficiently. Another explanation is that with vigorous exercise, there is the release of nitrous oxide in the hearts blood vessels, which increases the blood supply to the heart.
- However, a consistently higher heart rate has been associated with cardiovascular issues and premature death.
- A 2013 research that studied 3000 men for 16 years found that men with RHR greater than 90 were associated with triple the risk of death when compared to men with RHR below 80.
- An observational study conducted in Norway that looked at 20,000 participants found similar results, even when controlled for factors, such as body mass index and life.
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What Is A Resting Heart Rate
Before we explain the resting part, lets quickly cover heart rate.
Put simply, your heart rate is the number of times your heart beats every sixty seconds. Along with body temperature, blood pressure, and breathing rate, its one of the vital signs when it comes to monitoring body health and knowing how to measure it can help you keep a close eye on your own physical fitness.
Your resting heart rate, therefore, is the number of times your heart beats when youre at rest.
In this article, we explore what a good resting heart rate looks like at different ages, why measuring your heart rate matters, and talk you through how to do it yourself. But first
What Is A Dangerous Resting Heart Rate
A resting heart rate can be dangerous if its too fast, tachycardia, or too slow, bradycardia. Tachycardia is generally over 100 bpm and bradycardia is generally below 60 bpm . A resting heart rate that is too fast or too slow could be the result of a more serious underlying health problem.
What Is Tachycardia?
Tachycardia is a resting heart rate that is too fast . It can be caused by congenital heart disease, poor circulation, anemia, hypertension, or injury to the heart, such as a heart attack . Tachycardia is also associated with a shorter life expectancy .
What Is Bradycardia?
Bradycardia is a slow resting heart rate . It can be caused by hypotension, congenital heart disease, damage to the heart , chronic inflammation, or myocarditis .
If you have a resting heart rate that is too high or too low for an extended period of time, it can cause dangerous health conditions such as heart failure, blood clots, fainting, and sudden cardiac arrest.
if your resting heart rate is consistently above 100 bpm or below 60 bpm , you should see your doctor or medical provider. Additionally, you should watch for symptoms such as fainting, shortness of breath, feeling dizzy or light-headed, chest pain, or feeling discomfort or fluttering in your chest.
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Know Your Numbers: Maximum And Target Heart Rate By Age
This table shows target heart rate zones for different ages. Your maximum heart rate is about 220 minus your age.3
In the age category closest to yours, read across to find your target heart rates. Target heart rate during moderate intensity activities is about 50-70% of maximum heart rate, while during vigorous physical activity its about 70-85% of maximum.
The figures are averages, so use them as a general guide.
Whats The Best Exercise For Hrv
Aerobic exercise increases resting HRV as exercise raises your active heart rate and lowers your resting heart rate. Thereby, exercise prompts your body to adapt to its needs.
Your body is efficient, it will give you what you need depending on what you do.
HRV lowers during exercise and significantly increases at rest. Similarly, HRV decreases during stressful situations. Except exercising has an endpoint, chronic stress doesnt. Thereby, HRV remains low and so does your bodys ability to handle stress.
Exercise And Your Pulse
If you check your pulse during or immediately after exercise, it may give an indication of your fitness level. A heart rate monitor is also useful for recording your heart rate when resting and during exercise.
Aerobic activities such as walking, running and swimming are good types of exercise because they increase your heart and breathing rates.
Lowering A Rapid Heart Rate
Pulse rates can spike due to nervousness, stress, dehydration and overexertion. Sitting down and taking slow, deep breaths can generally lower your heart rate. Exercising and getting fitter will usually lower heart rate, too.
Cooling down after a workout is important, according to the AHA. Because your heart is beating faster, your body temperature is higher and your blood vessels are dilated, stopping too fast could make you feel sick or even pass out.
The AHA recommends stretching and walking. Stretching helps reduce the buildup of lactic acid, which cause cramps and stiff muscles. Follow these tips:
- Walk for about 5 minutes, or until your heart rate gets below 120 beats per minute.
- Stretch, and hold each stretch 10 to 30 seconds. If you feel you need more, stretch the other side and return for another set of stretching.
- The stretch should be strong, but not painful.
- Do not bounce.
- Breathe while youre stretching. Exhale as you stretch, inhale while holding the stretch.
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How Do I Check My Resting Heart Rate
To check your heart rate:
- Sit down and rest for 5 minutes.
- Turn your wrist so your palm is facing up.
- Feel for a pulse at thumb side of your wrist.
- Once you feel it, count how many times you feel a beat in 30 seconds. Then double it.
If you cant find your pulse at your wrist, put 2 fingers on the side of your neck, next to the windpipe.
If you still cant find a pulse, ask someone else to feel it for you.
What Is A Good Heart Rate Variability Range
When measuring Heart Rate Variability , one of the most frequently asked questions from is, Is this a good score?
Quick refresher: HRV is NOT the same as plain old heart rate . Its not the beats per minute number most of us are familiar with. This article explains why HRV can be much more powerful to track instead of simple heart rate.
Knowing where your HRV stacks up can help you determine your starting point relative to the norm. It is important to note that comparing your HRV to others can be tricky. There are many factors such as age, health, gender, and fitness level to account for. HRV is also sensitive to changes in physical and mental health. Therefore, when seeing where your HRV values stack up, it is best to compare yourself against people similar to you.
How Do I Take My Heart Rate
There are a few places on your body where itâs easier to take your pulse:
- The insides of your wrists
- The insides of your elbows
- The sides of your neck
- The tops of your feet
Put the tips of your index and middle fingers on your skin. Press lightly until you feel the blood pulsing beneath your fingers. You may need to move your fingers around until you feel it.
Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate per minute
How Will You Spend Your Heartbeats
- Your resting heart rate appears to determine how long you live. And the things you do to lower your resting heart rate are good for your overall health.
- Theres at least one risk factor of having a very low RHR, but there seems to be a higher risk of overall disease at higher heart rates.
- Stress, physical or emotional, seems to be the most important factor in determining your heart rate.
- Exercise allows your body to adapt to stressful situations better. Additionally, it will enable your body to reach a deeper relaxed state as your heart muscle becomes stronger and your circulation becomes more efficient.
- How do you compare with your age group? I am in the athlete range, but I exercise regularly.
- If youre going to exercise, build up slowly so your body can adapt.
- I find the simplest exercises are the most effective. Theyre the ones you can do at home every day without going to the gym.
- High-intensity interval training is one of the quickest and most effective workouts for resting heart rate, HRV, muscle building, and weight loss. Why not give it a try?
- You have a maximum number of lifetime heartbeats, use them well.
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Blood Pressure Vs Heart Rate
Some people confuse high blood pressure with a high heart rate. Blood pressure is the measurement of the force of the blood against the walls of arteries, while pulse rate is the number of times your heart beats per minute.
There is no direct correlation between the two, and high blood pressure, or hypertension, does not necessarily result in a high pulse rate, and vice versa. Heart rate goes up during strenuous activity, but a vigorous workout may only modestly increase blood pressure.
Hrv Versus Resting Heart Rate
- Resting heart rate is how many times your heart beats in one minute while youre at rest.
- RHR is a measure of the influence of both the sympathetic and parasympathetic nervous systems.
- HRV is a direct measure of the parasympathetic branch of the nervous system.
- HRV provides a much earlier warning for over-training or stress-related damage. If you know your HRV you can better plan or avoid your stressful activities.
- HRV is a better indicator of your total load, the sum of your mental, physical, and chemical stresses at any one time. If your HRV is trending down your total load is increasing.
- For example, in one study of 29 participants, runners with the highest pre-race HRV had the fastest times.
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Heart Rate And Exercise
Exercise guidelines often suggest moderate to rigorous exercise for 20 to 30 minutes per day, but how do you know if your particular exercise qualifies? You can use your heart rate as a measure of exercise intensity.
Rigorous exercise will raise your heart rate to 70% to 80% of your maximum heart rate. What’s your maximum heart rate? Just subtract your age from 220. So, for a 50-year-old person, 170 is the maximum heart rate. Multiply that number by 0.7 to 0.8 to estimate the 70% to 80% range. For this 50-year-old person, the range would be 119 to 136.
Legs Up The Wall To Reduce Resting Heart Rate
The legs up the wall pose is a therapeutic yoga pose that helps your body and mind relax. To do the Viparita Karani pose:
Try to stay in this pose for 5 minutes. It doesnt need to be perfect. Even having your legs above your heart works if youre relaxed.
Viparita Karani improves circulation as gravity helps blood flow from your legs back to your heart. Because your heart doesnt need to work as hard, your heart rate lowers.