How to Measure Your Resting Heart Rate?
Take an average of your RHR over a course of 3-5 days to get the best results to measure it as different scenarios and factors can affect the RHR reading. such as:- - Fitness Level - Gender - Age - Body Temperature, Mass, Position - Medication Use Heart rate can vary depending on fitness levels.
There are various ways that you can measure your heart rate by placing two fingers at the wrist, neck, groin or top of the foot. Other equipment can be used such as chest monitors and watches available that can help record heart rate through physically activity or daily life and can be recorded and uploaded onto a computer to compare data.
To manually take your bpm place your two fingers on the appropriate area where you can feel your heart rate pulse for more accurate results you could record for a minute, however for quicker reading get the first 10 seconds then multiple your heart rate by 6.
What's an Average Resting Heart Rate?
Typically an average RHR for an adult would be in the range of between 60-100bpm . Athletes HR tend to be below 60bpm. See the table below for approximate guidelines to your RHR. There are many factors such as general fitness, health problems, weight, which can all affect your resting heart rate.
MEN
|
||||||
AGE
|
18 -25
|
26 -35
|
36 -45
|
46 - 55
|
56 -65
|
65+
|
ATHLETE
|
49-55
|
49-54
|
50-56
|
50-57
|
51-56
|
50-55
|
EXCELLENT
|
56-61
|
55-61
|
57-62
|
58-63
|
57-61
|
56-61
|
GOOD
|
62-65
|
62-65
|
63-66
|
64-67
|
62-67
|
62-65
|
ABOVE AV
|
66-69
|
66-70
|
67-70
|
68-71
|
68-71
|
66-69
|
AVERAGE
|
70-73
|
71-74
|
71-75
|
72-76
|
72-75
|
70-73
|
BELOW AV
|
74-81
|
75-81
|
76-82
|
77-83
|
76-81
|
74-79
|
POOR
|
82+
|
82+
|
83+
|
84+
|
82+
|
80+
|
WOMEN
|
||||||
AGE
|
18 -25
|
26 -35
|
36 -45
|
46 - 55
|
56 -65
|
65+
|
ATHLETE
|
54-60
|
54-59
|
54-59
|
54-60
|
54-59
|
54-59
|
EXCELLENT
|
61-65
|
60-64
|
60-64
|
61-65
|
60-64
|
60-64
|
GOOD
|
66-69
|
65-68
|
65-69
|
66-69
|
65-68
|
65-68
|
ABOVE AV
|
70-73
|
69-72
|
70-73
|
70-73
|
69-73
|
69-72
|
AVERAGE
|
74-78
|
73-76
|
74-78
|
74-77
|
74-77
|
73-76
|
BELOW AV
|
79-84
|
77-82
|
79-84
|
78-83
|
78-83
|
77-84
|
POOR
|
85+
|
83+
|
85+
|
84+
|
84+
|
84+
|
How to Change Your Resting Heart Rate?
In order to reduce your heart rate exercise is a pivotal factor in order to decrease your number. Any exercise should always be consulted with a personal trainer or consultant if you’re unsure of how to start exercising.
Also see rushtraining's guide to running, for some more tips. The heart like any other is a muscle and the more you work it, the more efficient and larger it becomes in order pump blood around the body to the muscles. For more training tips on fitness, health and nutrition read the rushtraining blog or visit www.rustraining.co.uk remember to consult an expert before beginning new fitness programmes, if you are unsure.
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