The secret to an ideal heart rate has been revealed: from sleep to sports

Pulse helps calculate health problems

There are more and more ways to monitor your heart rate, but what do the numbers really mean? Experts warn that the pulse range helps determine a person’s preferred rhythm of life or find out which risk zone for various diseases he may be in. A recent review of research shows that heart rate is a good indicator of overall heart health.

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Is it comfortable for you to sit? If so, you can feel your pulse and count the beats for 60 seconds. Assuming the person is resting and not exercising or under stress, the heart rate will likely be somewhere between 60 and 100 beats per minute. But what does it mean if it is at the top or bottom of the range – or even beyond?

“The healthy range can vary depending on factors such as age, gender, fitness level and overall health,— says Dr. David Culpepper. — Athletes and people in good physical condition may have a resting heart rate below 60 beats per minute, while infants and young children can often have a heart rate above 100 beats per minute, which gradually decreases as they get older.”

If the heart rate is below 60 beats per minute, the person may have a fitness level comparable to that of an athlete. Bradycardia – slower than normal heart rate – «may also be caused by problems with the heart's electrical system, an underactive thyroid gland, or other conditions.»

David Culpepper notes that “some drugs – especially those used to treat high blood pressure and some heart diseases, – may reduce heart rate as a side effect.

The lifestyle a person leads can also affect the heart rate, usually increasing it. For example, caffeine increases the effects of adrenaline on the heart, meaning that excessive consumption of tea, coffee or energy drinks may cause a temporary increase in heart rate, although this effect may lessen over time as the body becomes more addicted.

Cardiologist Elijah Behr recommends stopping smoking if your heart rate begins to increase more than usual: “The nicotine contained in cigarettes can temporarily increase your heart rate and, with long-term use, contribute to chronic heart and circulatory problems. At the same time, alcohol, depending on the individual and the amount consumed, can either increase or decrease the heart rate. But in the long term, too much alcohol can affect the heart muscle, affecting your heart rate and overall heart health.»

Another important factor is the emotional state of a person. Stress, anxiety, or agitation can cause short-term spikes in heart rate, and chronic stress can contribute to heart problems. In addition, it is worth making sure that your heart rate does not change suddenly, for no apparent reason. According to Elijah Behr, it may be related to an underlying heart condition and should be investigated.

What about exercise? A recent meta-analysis of studies confirmed that cardiovascular exercise, including yoga, can lower resting heart rate over time, but strength training also benefits heart health.

Some scientists have greeted the finite heartbeat theory with skepticism. It lies in the fact that there is a limit to how many times one of the most important human organs can distill blood during our life. In response to such a statement, the researchers calculated that there would then be only about four billion heart beats, with which one could only live for a short period of time.

There is another indicator that scientists are increasingly concerned about: heart rate variability (HRV). The variability is caused by two competing branches that control the fight-or-flight response. and “rest and digestion.”

“Measuring resting heart rate and HRV first thing in the morning or at night can give us useful information about our body's response to stress,— explains heart rate training specialist Marco Altini, — It's important to determine your own optimal range and keep track of when you go outside of it.

According to British running coach Beatrice Schaer, many runners tend to train too hard for what they should. to be their “lungs” running, but not working hard enough for what should be their “harder runs.” Heart rate training solves this problem by breaking up your runs into different intensity levels based on your maximum heart rate.

Shaer advises calculating your heart rate before you begin exercise, the best way to determine your maximum rate after high-intensity efforts. For example, according to experts, with the help of a 5-kilometer run, the last step is to run as quickly as possible and then the pulse will be close to the heart rate. Such an extreme calculation is not recommended if a person has any health problems. After understanding the cardio-acceptable zone, a person can calculate training within the acceptable range.