Our heart is one of the most important organs of the human body. It is our life source and sure that our overall body functions well. But, did you know that your heart rate can say a lot about your physical fitness and health? Yes, this is true and to make you aware of it, this article will tell you the different terminologies related to heart rates and how to calculate resting heart rate?
What Is Heart Rate?
Heart is the blood supplier of the body. It consistently pumps oxygenated blood to various organs and allows the tissues to perform normally. The noise that generates while pumping the blood from the heart is termed as heartbeats.
Also read this: What Is A Good Heart Rate?
The rate at which the heart beats per minute is termed as heart rate. It can vary on a lot of factors such as the type of physical or mental stress causing to your body. Depending on the type of oxygen intake, the heart rate can increase and certain activities like running, exercising, stress or illness can increase or decrease the heart rates.
What Is Resting Heart Rate?
Resting Heart Rate is the amount of heart rate during the resting phase. To put it in simple terms, when a person is at rest, the amount of heart rate he or she gets is termed as the resting heart rate. It is believed that a person with lower resting heart rate is considered fitter than those with higher resting heart rate.
How To Calculate Resting Heart Rate?
In order to measure the resting heart rate, one needs to be at complete rest and subject to less physical movements. The easiest way to calculate the resting heart rate is to follow the simple steps:
- Check your pulse at the carotid artery in the neck or radial artery of the wrist.
- Put the index or middle finger over the wrist or neck and count the number of pulses for about 10 seconds. Do not use the thumb as it may provide wrong readings.
- Once, you count the number of pulses in 10 seconds, multiply the number with 6 and you will get your resting heart rate.
If your total is less, you have a good physical condition, whereas higher rate means, your heart is going through pressure to cope up the demands of the blood in the body. You probably might be wondering as to what should resting heart rate be? In simple words, it should be as low as possible, ranging from 60-100 beats per minute (bpm).
The lower resting heart rate of 60-65 indicates the best healthy condition of the body, whereas the normal resting heart rate falls between the ranges of 60-75 bpm. The increase in the heart rate is termed as tachycardia, whereas a decrease in the heart rate is termed as bradycardia.
Higher heart rates can be caused by excessive physical stress in the body, whereas other mental factors like fear, anxiety, or stress can also affect the heart rates. If a person is suffering from higher heart rates, they may be suffering from higher chances of developing heart diseases.
How To Slow Heart Rate?
As mentioned, having higher heart rates can be an invitation to many diseases.
If the heart rates exceed to 100 beats on a regular basis, it is important to check the physical conditions of the body.
The resting heart rates should never increase above 100. There are many ways to slow the heart rates and reduce the chance of developing and heart conditions. It may take the time to reduce the heart rate, but with regular follow-up of routines and exercises, one can easily improve the condition.
1. Instantly Reducing The Excessive Heart Rate
When your heart is beating at a higher rate, follow these simple steps to naturally reduce the heart rates in steady time.
- It won’t take a lot of time, but lowering the breathing will reduce the heart rate. Take a deep breath and hold it for a couple of seconds and then release it, it’s called breathing exercise in yoga. Within minutes, your heart rate will reduce. It may take practicing to do but, it can help you with instant effect.
- You will need to massage over the carotid artery around the neck. Massaging the artery will ultimately lower the heart rate.
- You may not believe it but splashing cold water on your face will help you to reduce the heart rate.
- You can also opt for certain medications to lower heart rates, however, it is not recommended to take on a regular, but make sure to check your doctor before purchasing it.
- There are few really good apps that can help you to relax quickly without any workout, like Pause , Headspace , Calm , and Noisli.
2. Improve The Heart Rate Permanently
- Regular exercising can improve the heart rates with time. Here, exercising doesn’t mean that you need to do hardcore work out, but gentle exercising and warm up sessions can help to improve the heart rates. Walking, jogging or swimming can help with improving the heart rates.
- Not just physical but mental peace is also important in maintaining heart rates. With the regular amount of sleep, you can easily improve your heart rates. A definite amount of sleep is required every day to provide good physiological sleep.
- Scientifically, you need to urinate regularly to lower your heart rates. Storing urine for a longer time can affect the heart rates.
- Maintain proper diet and follow up the strict routine of taking a balanced food that will eventually restore heart rates.
3. Improving Chronic Higher Heart Rate
- One of the most efficient way is to lie down and relax and completely clear your mind, and breath in-out. By relaxing your body, the heart will require less blood to pump, hence improving heart rates.
- Meditation can also be an important factor in chronically reducing the higher heart rates.
- Massaging the body will relax the muscles and help with improving the heart rates.
By now, you must have understood how to measure resting heart rate and other common terms associated with the heart. A good heart is always a fit heart. Knowing your heart rates can help you a lot in daily life.
To feel good from your head to your feet keep a healthy heart beat.
Nowadays, many fitness trackers and other devices are available in the market that can help you in tracking the heart rates. With instantaneous stats, you can improve your fitness and employ good exercising habits to maintain a healthy lifestyle.
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