Experts agree that your resting heart rate is an important indicator of your cardiovascular health.It's easy to find your resting heart rate at home.You can use the information from your heart rate to learn more about your health.There are a number of steps you can take to effectively use this information.
Step 1: The right time is now.
The number of times your heart beats per minute is the formula for your resting heart rate.When you find your heart rate, the key to calculating this rate is to make sure you are at rest.You can calculate your heart rate in the morning.Before you get out of bed in the morning, is the best time to find your resting heart rate.Your heart rate will be the most rested after a good night of sleep.If you forget to measure your heart rate in the morning, you can do it later on.If you have been sitting calmly for several minutes, make sure you don't exert yourself physically.
Step 2: Pick out your supplies.
You don't need much to track your heart rate.To keep track of the time, you need a watch with a second hand.You can use a digital stopwatch.You can find a quiet place to sit.Ask a friend to keep a record of time for you if you can't concentrate.
Step 3: Check your pulse.
You need to check your pulse in order to find your resting heart rate.Take your third and index fingers and place them on the side of your neck.The center of your throat is where your pulse will be found, an inch or so under your chin.The number of beats should be counted in 15 seconds.If you add that number by four, you have your resting heart rate.It's possible to take your pulse on your wrist.Take two fingers and place them in the radial artery.This is on the thumb side of your wrist.
Step 4: Know your numbers.
Important information about your cardiovascular health is conveyed by your heart rate.Children over the age of ten should have a resting heart rate of 60 to 100 beats per minute.If your heart rate indicates something specific about your health, check with your doctor.Athletes tend to have a lower resting heart rate.Your resting heart rate may be less than 60 beats per minute if you are a competitive athlete.
Step 5: Consider the important factors.
It is important to remember that there are many factors that can affect the reading when calculating your resting heart rate.The temperature of the room, your emotions, and medications can all affect your heart rate.If you can, try taking it more than once.If your heart rate is consistently more than 100 beats per minute, you should consult with your doctor to see if it's indicative of an underlying problem.If your pulse is less than 60 beats per minute, you're not an athlete.
Step 6: Find your training heart rate.
The same method can be used to find your ideal heart rate.This is the rate of exertion that you want to work towards when you are exercising to make sure you get cardiovascular benefits.To find your training heart rate, take your pulse 10 minutes into your workout.The target heart rate for each age group is ideal.The target heart rate for people between the ages of 20 and 30 is between 100 and 170 beats per minute.The age group that should aim for 95-161 beats per minute is 30-35 years old.The target heart rates for people in this age group are between 88 and 146 beats per minute.If you are 60 or older, your target heart rate will be between 75-128 beats per minute.These numbers are not all that different.Do you know if your doctor has a recommendation for you?
Step 7: Get used to it.
One of the best ways to keep your heart healthy is to exercise.It is a habit to get at least 30 minutes of physical exercise most days of the week.You will be more likely to stick with an activity that you enjoy.Strength training and cardio activity are combined in the best exercise programs.You could combine swimming with a routine that uses weights.Try something new.Sports are a great way to socialize.You can join the softball team or take tennis lessons.
Step 8: Good heart health should be practiced.
There are things you can do to keep your heart healthy.Eating a balanced diet is one of the best things you can do.Fruits and vegetables should be eaten at least five times a day.You should look for healthy fats, such as olive oil.It has been shown that whole grains help keep your heart healthy.Don't smoke.