3 min readEnhancewell
Have you ever been advised to "follow your heart"? It's good advice on matters of love, but it's even better advice for fitness. Today, we're talking about your resting heart rate (RHR) and why it matters. Your RHR is the number of times your heart beats per minute when you're completely relaxed. Think of it as your heart's baseline – the pace it keeps when it's not racing to keep up with your latest workout or fluttering at the sight of your new love interest.
Why should you care about your resting heart rate?
You might be thinking, "As long as my heart is beating, who cares how fast it goes?" But your RHR is like a secret decoder ring for your overall health and fitness. (And way more reliable than the ones that came in cereal boxes when we were kids.)
A lower RHR is a strong indicator of good cardiovascular health.The more efficient your heart is, the less effort it needs to pump blood around your body, leading to a lower RHR. That's why those who exercise regularly often have lower resting heart rates.
An abnormal RHR (too high or too low) can sometimes signal underlying health concerns. If your RHR is consistently outside the normal range (generally 60-100 beats per minute), you should check in with your doctor.
Monitoring your RHR over time is a great way to track progress.As you get more fit, your heart becomes more efficient, and your RHR should gradually decrease. That's measurable progress you can actually see!
How to find your resting heart rate
Finding your RHR is easier than you think. Here are two simple methods:
- The manual method: Before jumping out of bed or downing a giant cup of coffee in the morning, find your pulse. You can do this by gently placing your index and middle fingers on your wrist or the side of your neck. Count your beats for 15 seconds and multiply by four to get your beats per minute.
- The tech-savvy method: Many fitness trackers and smartwatches automatically track your resting heart rate throughout the day. This is a convenient option for easy tracking during downtime and seeing trends over time.
How to lower your resting heart rate
If your RHR is on the higher side, take action now! Here are a few ways to nudge your heart rate in the right direction:
- Make exercise a regular part of your week: Regular exercise strengthens your heart muscle, making it more efficient and lowering your RHR. Aim for a minimum of 150 minutes of moderate or 75 minutes of vigorous-intensity exercise weekly.
- Stress less: Stress can strain your heart. Find healthy ways to manage stress, like pilates (check out our weekly group classes!), meditation, or spending time in nature.
- Prioritize sleep: When you're sleep-deprived, your body goes into overdrive, which can elevate your heart rate. Aim for 7-8 hours of quality sleep each night.
- Eat well: Nourish your body with a healthy diet, including fruits, vegetables, whole grains, and lean protein, to improve your overall health and well-being and positively impact your RHR.
Ready to take action?
The trainers at Enhancewell Fitness can help you strengthen your heart to reduce your resting heart rate and improve your overall fitness. Sign up now for a private training session— your heart will thank you for it!