Experts agree that resting heart rate is an important indicator of your level of fitness and cardiovascular health. Calculating your heart rate while you are resting is very easy and can be done at home. Studies show that after calculating your heart rate, you can use the information to learn about your heart condition and health. There are steps you can take to make effective use of this information in your daily life.
Step
Method 1 of 2: Counting Heart Rate at Rest
Step 1. Choose the right time
The formula for getting your resting heart rate is pretty simple: just count the number of times your heart beats in one minute while you're resting. The key to calculating it is to make sure that you are really resting while doing it. Try to count your heart rate when you wake up.
- One of the best times to find your resting heart rate is before you get out of bed in the morning. The moments after sleep are the time when the body is in a state of complete rest.
- If you forget to count your heart rate in the morning, you can still do it. Sit quietly for a few minutes and don't overdo it.
Step 2. Prepare the necessary equipment
Luckily, you don't need a lot of tools to calculate your heart rate. Just have a watch that counts every second to do it. Alternatively, you can also use a digital hourglass.
- Find a quiet place where you can sit undisturbed.
- If you can't concentrate, ask a friend to count the time.
Step 3. Check your pulse
Basically, to calculate your resting heart rate, you need to calculate your pulse. Place your middle and index fingers gently and tightly on the sides of your neck, right next to your throat. You'll find a pulse on the right or left of your throat, about a few centimeters below your chin.
- Count the pulse for 15 seconds. Multiply the result by 4 to get your resting heart rate.
- You can also measure your pulse from your wrist. Place two fingers on your radial artery. This artery is located on the side of the thumb, near the wrist, between the bones and tendons.
Step 4. Pay attention to the numbers you get
Your heart rate provides important information about your fitness level and cardiovascular health. In general, the hearts of children over the age of 10 years and adults can beat about 60-100 times per minute while at rest. Remember, these numbers are just an overview. So, check with your doctor to see if these numbers relate specifically to your health.
Athletes usually have a lower heart rate at rest. If you are a competitive athlete, your resting heart may only beat 40-60 times per minute
Step 5. Pay attention to the factors that matter
When calculating heart rate, it's important to remember that there are many factors that affect the results, such as room temperature, emotions, and medications that affect heart rate. Do the test more than once, then find the average result.
- If your heart beats more than 100 times per minute constantly, call your doctor to see if this is a sign of a health problem.
- You should also consult your doctor if your pulse is lower than 60 beats per minute and you are not an athlete.
Method 2 of 2: Using The Information
Step 1. Find your heart rate while exercising
You can use the same method to find your ideal heart rate while exercising. This is the number of heart rates you need to reach during exercise for you to reap the cardiovascular benefits. Count the number of heart beats after exercising for 10 minutes to find that number. Each age group has a different ideal target number.
- A person aged between 20-30 years has a heart rate range of 100-170 beats per minute, while people aged 30-35 years need to target their heart beats 95-162 beats per minute.
- People aged between 40-50 years have a target heart rate of 88-45 beats per minute. If you are over 60, your target heart rate should be in the range of 75-128 beats per minute.
- Keep in mind that these figures are estimates only. Ask your doctor for recommendations on the ideal figure for you.
Step 2. Exercise regularly
Exercise is one of the best ways to maintain a healthy heart and get an ideal heart rate. Exercise regularly for at least 30 minutes a day several times a week. Choose an activity that you enjoy so you can do it regularly.
- The best exercise programs combine cardio and strength activities. For example, you could combine swimming with light weight lifting.
- Try a new sport. Exercise is a great way to combine exercise with social activity. Join a softball team or practice playing tennis.
Step 3. Take care of your heart health
There are several ways to keep your heart healthy. One of the best things you can do is eat a nutritionally balanced diet. Eat at least 5 servings of fruits and vegetables every day. You should also eat healthy fats, such as those found in olive oil and avocados.
- Whole grains are proven to be able to keep the heart healthy.
- Do not smoke.
Tips
- Talk to your doctor if you have any questions or concerns about your heart health.
- Count your heart rate several days in a row so you know what your resting heart rate is.
