Author:
Laura McKinney
Date Of Creation:
3 August 2021
Update Date:
1 July 2024
Content
The heart rate or pulse is the number of times the heart beats per minute, and it is also an indicator of how intensely the heart must work when circulating blood in the body. The resting heart rate is the slowest heart rate when the body is almost at absolute rest. Knowing your resting heart rate can help you assess your overall health and set your desired heart rate. If you have a slow resting heart rate, your risk of heart attack and stroke is also significantly reduced.
Steps
Method 1 of 3: Evaluate Heart Rate
Find out the current resting heart rate. Before you act to slow your heart rate, you must know where your starting point is. To do this you simply need to take your pulse and count the pulse, simply by touching the carotid artery in your neck or wrist.
- Remember to rest and relax before you begin.
- The best time to count your pulse is before getting out of bed in the morning.
Pulse. To take a pulse in the carotid artery, gently place the tip of your index and middle finger on one side of your neck, toward the trachea. Gently press your finger until you feel the pulse. To have the most accurate reading, count the number of beats in 60 seconds.- Or you can count for 10 seconds and multiply the result by six, or count for 15 seconds and multiply by four.
- To count pulse on your wrist, place one palm up with your palm up.
- Place your index finger, middle finger, and the ring finger of your other hand under the base of your thumb until you feel the pulse.
Rate resting heart rate. Once you know your heart rate, you need to find its position on the heart rate scale to classify health conditions. A normal resting heart rate should be between 60 and 100 beats per minute (bpm). However, a heart rate faster than 90 bpm is considered high.- If your heart rate is slower than 60 bpm and you have symptoms such as dizziness, shortness of breath, and vision tunneling, then you should see your doctor for a medical evaluation.
- The resting heart rate for the athletes with good endurance is between 40 and 60 bpm. However, they did not experience bad symptoms such as dizziness.
- Check your heart rate for a few days and then take an average.
Know when to see a doctor. People with a fast resting heart rate are not in immediate danger, but will experience health problems in the long run. In this case, find ways to slowly slow your heart rate down with exercise. But if you have a very slow pulse or have frequent times of confusing fast heartbeat, especially when these symptoms are accompanied by dizziness, you should seek medical attention.- Usually, if your high heart rate is associated with other symptoms, you should also see your doctor.
- Before going to the hospital, you must consider other causes of high heart rate, such as drinking coffee.
- Also, let your doctor know if you are taking another medicine that can affect your heart rate, such as a beta blocker.
Method 2 of 3: Exercise for a slower Resting Heart Rate
Start with regular practice. The best way to safely reduce your heart rate is to incorporate into a daily routine of heart rate-raising exercise.The US Centers for Disease Control (CDC) recommends engaging in moderate-intensity heart rate activity 150 minutes per week for healthy adults, and at least 2 days of muscle-building activity. week. When building muscle strengthening, focus on all of the major muscles such as the legs, hips, back, abdomen, chest, shoulders, and arms.
- To have a healthy heart, you should exercise for 40 minutes at a time ranging from moderate to high intensity, three or four times a week.
- There should be stretching and strengthening exercises like yoga.
- You try to incorporate at this time muscle-strengthening exercises twice per week.
Determine the highest heart rate. To achieve your desired resting heart rate, you must adjust your exercise style to achieve the desired heart rate during exercise. This way you can track the intensity of your exercise and know how well your heart is working, and then slowly increase as your body gets stronger. So you need to determine your maximum heart rate. In this regard, all the safety methods are relative but at least you get a general overview.
- The basic way is to subtract 220 from your age.
- So if you are 30 years old, your maximum heart rate is approximately 190 beats per minute.
- This method is found to be more accurate for people under 40 years old.
- Recently there is a slightly more complicated method: multiply your age by 0.7, then subtract 208 to subtract the resulting result.
- Thus a 40 year old person has a maximum heart rate of 180 (208 - 0.7 x 40).
Determine the desired heart rate amplitude. Once you know the approximate value of your maximum heart rate, you can determine the desired heart rate amplitude for exercise. Thanks to movement within this heart rate range you can more accurately track your heart's work rate and schedule your exercise regimen more accurately.
- A general rule of thumb is that the heart rate during moderate intensity exercise will be about 50-69% of your maximum heart rate. As a beginner you should keep your heart rate low within your desired heart rate range.
- The strenuous activity and exertion makes the heart rate reach 70 to 85% of its maximum value. You should slowly increase the intensity to this level, if you are new to exercising it will take about six months to reach this point safely.
Monitor your heart rate during exercise. You only need to count pulse in your wrist or neck to know your heart rate during exercise. Count for 15 seconds and then multiply that number by four. When exercising you should keep your heart rate between 50% and 85% of your maximum value, so if you are lower than this, increase your intensity.
- In addition, you also need to practice slowly and slowly increase if you are a beginner. This way you still get benefits while minimizing the likelihood of injury and less fatigue.
- While counting the pulse you must stop exercising.
Method 3 of 3: Lifestyle Changes
Combine exercise and a healthy diet. Being overweight makes the heart work harder to pump blood through the body. So if you are overweight, combine exercise with a healthy diet to lose weight and reduce pressure on your heart, thereby helping to reduce your resting heart rate.
Avoid tobacco. As with other harm that tobacco can cause, smokers often have a higher heart rate than non-smokers. Cutting back, or best of all, quitting smoking will help slow your heart rate down and improve overall heart health.
- Nicotine constricts blood vessels, damaging the heart muscle and blood vessel system, so smoking cessation will significantly improve blood pressure, blood circulation and overall health, and reduce the risk of cancer or problems. respiratory problems.
Reduce your caffeine intake. It is well known that caffeinated products like coffee and tea can increase heart rate. If you think you have a slightly higher resting heart rate, then you should reduce your caffeine intake.
- Drinking more than two cups of coffee a day may contribute to the side effects, one of which is an increase in heart rate.
- Decaffeinated drinks help reduce your caffeine intake.
Avoid drinking alcohol. Alcohol is associated with a high heart rate and affects your average heart rate. You should drink less alcohol to reduce your resting heart rate.
Reduce stress. Reducing your exposure to stressors isn't necessarily easy, but it does help your resting heart rate drop over time. Excessive stress can have a negative effect on your health, so do some activities to relieve stress like meditation or tai chi. Try to set aside some time each day to relax and breathe deeply.
- In this regard, no one is the same, so you must find out what activities help you relieve stress the best.
- It could be listening to soft music or relaxing in a tub of water.
Advice
- Some drugs, as well as caffeine and nicotine, can increase resting heart rate. A doctor is the person who gives the most accurate assessment of a drug's side effects compared to the benefits it brings.
- Consult with your doctor about your general health, as resting heart rate is just one of several measures of heart health. They need to do more tests to make a more accurate assessment.
What you need
- Watches with second hand or stopwatch.
