Content

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• Part 1 of 2: Determining your resting heart rate
• Part 2 of 2: Using this information
• Tips

Experts agree that resting heart rate is an important measure of your body condition and overall cardiovascular health. Determining your resting heart rate is quite simple and you can do it yourself at home. Studies show that once you determine your heart rate, you can use that information to learn more about your heart and your health. There are several steps you can take to use this information effectively in your daily life.

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Part 1 of 2: Determining your resting heart rate

1. Pick the right time. The formula for your resting heart rate is simple: it is the number of times your resting heart beats per minute. An important point in calculating it is to make sure that you are actually resting when you measure your heart rate. Calculate your heart rate early in the morning.
   • One of the best times to get your resting heart rate is before you even get out of bed in the morning. After a good night's sleep, your heart rate is most rested.
   • If you forget to measure your heart rate in the morning, you can also do this later in the day. Just make sure you sit quietly for a few minutes and don't exert yourself physically.
2. Take the supplies. Fortunately, you don't need much to determine your resting heart rate. Make sure you have a watch with a second hand so you can keep track of the time. You can also use a digital stopwatch.
   • Find a quiet place to sit where you won't be distracted.
   • If you find yourself unable to concentrate, ask a friend to keep track of the time for you.
3. Check your pulse. Basically, to determine your resting heart rate, you need to check your pulse. Take your middle and index fingers and place them gently but firmly on the side of your neck, against the side of your windpipe.You can feel your heartbeat slightly to the left or right from the center of your throat, about an inch below your chin.
   • Count the number of strokes in 15 seconds. Multiply that number by four and you have your resting heart rate.
   • You can also record your pulse. Take two fingers and place them on your brachial artery. It is located on the side of your thumb on your wrist, between the bone and tendon.
4. Know your numbers. Your heart rate provides important information about your physical condition and your overall cardiovascular health. In general, children over the age of ten and adults should have a resting heart rate of 60 to 100 beats per minute. Remember, these are general numbers, so check with your doctor to see if your heart rate indicates anything specific about your own health.
   • Athletes generally have a lower resting heart rate. If you are an elite athlete, your resting heart rate is probably only 40 to 60 beats per minute.
5. Consider the important factors. When calculating your resting heart rate, it is important to remember that there are many factors that can influence the outcome. For example, the temperature in the room, your emotions, and certain medications can all affect your heart rate. Try it several times and take the average of the results obtained.
   • If your heart rate is consistently above 100 beats per minute, see your doctor to see if this indicates an underlying problem.
   • You should also see your doctor if your pulse is below 60 beats per minute and you are not an athlete.

Part 2 of 2: Using this information

1. Determine your training heart rate. You can use the same method to determine your ideal training heart rate. This is how much you want to exert yourself when you exercise to make sure you are getting cardiovascular benefit. Take your heart rate 10 minutes after starting your workout to determine your training heart rate. Each age group has a specific target heart rate that is ideal.
   • Someone between the ages of 20 and 30 has a target heart rate of 100 to 170 beats per minute. 30 to 35 year olds should aim for 95 to 162 beats per minute.
   • People between the ages of 40 and 50 have a target heart rate of 88 to 145 beats per minute. If you are 60 or older, your target heart rate should generally be between 75 and 128 beats per minute.
   • Keep in mind that these are general numbers. Ask your doctor if he or she has a specific recommendation for you.
2. Have a routine. Exercise is one of the best ways to keep your heart healthy and constantly reach your target heart rate. Get in the habit of getting at least 30 minutes of physical activity most days of the week. Choose an activity that you enjoy so that you are more likely to stick with it.
   • The best training programs consist of a combination of cardio activities and strength training. For example, you can combine swimming with a routine that uses light weights.
   • Try out a new sport. Sports are a great way to combine exercise with socialization. Join a soccer team or take tennis lessons.
3. Maintain good heart health. There are several ways to keep your heart healthy. One of the best ways to do this is to make sure you are on a balanced diet. Eat at least five servings of fruits and vegetables every day. You should also consume healthy fats, such as olive oil and avocado.
   • Whole grains have been shown to help keep your heart healthy.
   • Do not smoke.

Tips

• Consult your doctor if you have any questions or concerns about your heart health.
• Measure your heart rate on consecutive days to get a good idea of ​​your average resting heart rate.