Average Resting Heart Rate
Average resting heart rate can be defined as the number of heartbeats per minute, when the individual is in complete rest. This is a good indication for the fitness level of an individual. If you are fit enough with a well-conditioned body, your heartbeats per minute will be less. Our heart rates can be determined by two methods, auscultation with the help of stethoscope and palpation done by manually. Auscultation method is always acceptable. The average resting blood pressure of an adult is 60-80 heartbeats per minute, for men it is 70 beats per minute and for women it is 75 beats per minute. It is ideal to have an average resting heart rate that is 15-20 heartbeats per one minute lower than the normal heart rate.
Average resting heart is a good measurement to know how fit an individual is. The best time to measure it is after getting up in early morning. If you want to get the average resting heart rate of a person, then you should measure it once daily for three days. After three days, take the average value of it. Resting heart rate is dependent on various factors and they are:
- Age of an individual.
- Gender.
- Stress also affects resting heart rate.
- Level of fitness of an individual.
- Overtraining can also influence resting heart rate. It also determines the training heart rate zones.
How to Lower Your Average Resting Heart Rate
Average resting heart rate should be lower down to improve your fitness level. Usually, sportsperson and athletes will have lower resting heart rate, because their heart functions properly and they fit enough in day-to-day lives. If your average resting heart rate crosses 80 heartbeats per minute than your heart is not functioning properly or it is probably working very hard. Here are some tips to lower your resting heart rate:
Exercise on regular basis – You need to train your heart in order to make it strong and healthy. Any cardio exercise program like, cycling, running jumping, aerobics etc. will be good for you. Drink plenty of water. Water improves your circulation and makes you to stay hydrated. Get proper and enough sleep of at least eight hours uninterruptedly per day. Sleep is very vital for your health. Take rest and relax. Relaxation will relieve your anxiety and stress. Go for a massage therapy, yoga or meditation. It helps you to stay calm and cool.
Benefits of using heart rate monitor watch – Average resting heart rate should be monitored regularly. A best way to do it is to use a heart rate monitor watch. Here are some benefits of using it: You can start your training session by having a glance at your monitor watch every 5-10 minutes. Do not stop the watch to see the display. You can observe your average heart rate for the covered distance. Now, you can compare your exertion level with the average heart rate and pulse to your speed. Finally, you can check out your recovery time.
Average resting heart rate chart gives you an idea of your health condition. By tracking it on regular basis, you may know about the factors affecting you, such as, overtraining, tension or stress and other illness. Heart rate monitor watch is the best means to keep an eye on your resting heart rate.
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