With the popularity of various sports wearable devices, heart rate is increasingly used in daily life, especially in sports training. Now speaking, scientific training must talk about heart rate, but is the heart rate training method used by everyone scientific?
Here to understand the next noun – resting heart rate.
What is a resting heart rate?
Also known as quiet heart rate, it refers to the number of heartbeats per minute in a quiet state of waking and inactivity.
How to measure?
Choose a morning with sufficient sleep and regular life. When you wake up, sit up, put on your heart rate bracelet or heart rate watch, keep your posture upright, keep quiet for 1 minute, record the value measured by the heart rate monitor after 1 minute, also called “Morning pulse”. An average of a few days is your resting heart rate.
This heart rate is one of the most common items of physical examination. Doctors can simply use this number to judge whether the physical examination is slow or too fast, provided that the person is quiet, calm, not excited, not nervous.
You will say that now the bracelet is not able to monitor heart rate around the clock? Can I see the value there?
The automatic measurement of the wristband may not be the best resting heart rate measurement opportunity, which may result in a temporary absence of the resting heart rate value or a deviation of the test value from the actual value.
What if I don’t have a heart rate watch or bracelet?
Very simple, do nothing after waking up in the morning, we can touch the radial artery of the wrist to count the pulse.
Place the index and middle fingers on the wrist under the thumb and measure the heart rate directly by the pulse, which is the resting heart rate in the morning. Continuously test multiple non-fatigue days that you feel, and you can get the resting heart rate value when you recover well.
What is the significance of measuring resting heart rate?
Resting heart rate has a great guiding significance for exercise and fitness. Measuring your resting heart rate is a real-time picture of your heart muscle function. Not only can it reflect the health of a person to a certain extent, but it is also a barometer of training fatigue and recovery.
Take myself as an example. Almost all wearing the V10 heart rate bracelet in the past year. It continuously monitors your heart rate continuously through your wrist, more accurately understanding your resting heart rate and vibrating reminders when your heart rate is abnormal. Record your health and exercise to get the best out of your workout.
When I am in good condition and full of energy, my resting heart rate is between 60 and 62. On the next day after a normal run, your heart rate will increase by 4-5. If you have not had a good sleep recently, your heart rate will increase by 3-6.
In short, for myself, when the resting heart rate observed in the morning is high, it is your body that reminds you that you need a proper rest. I basically don’t exercise or exercise any more. After the body gets enough rest, you will perform better than before.
So why do people who exercise regularly have a low heart rate?
I won’t go into details here.
The first reason is that the cardiac neuromodulation mechanism is improved;
The second is the enhancement of myocardial contractility.
Exercise improves various body functions, forms an exercise effect on the heart muscles, makes the heart kinetic energy stronger, and increases the pulse output. Therefore, it takes less heartbeats to reach the daily physiological needs, which is beneficial to withstand greater intensity of exercise.
Ordinary adult morning pulse is about 60 beats / minute, heart rate less than 60 beats per minute is called “bradycardia”, may induce a series of symptoms, but resting heart rate is low for long-term exercisers Not a bad thing. Endurance athletes—such as cyclists and marathon runners—can have a resting heart rate that can even be less than 40 beats per minute, but still healthy.
If you are a non-physical or non-athletic person, if your heart rate is less than 40, occasionally accompanied by angina or syncope, it may be a circulatory disease. It is recommended to seek medical attention immediately!
What are the influencing factors?
Keep in mind that this number can be affected by many factors, such as lifestyle, age, changes in exercise habits, stress and anxiety, antidepressants, and antihypertensive drugs.
In most cases, your resting heart rate can be artificially adjusted, but as you get older, your resting heart rate tends to increase. To reduce the impact of age on the cardiovascular system, you can reduce your heart rate by exercising.
It is recommended that you develop a habit of recording your heart rate and check your resting heart rate (RHR) several times a day. If you are usually around 60, but today you reach 78, you need to pay attention to whether the exercise is excessive yesterday, or the signs of physical discomfort.
In short, it is necessary to learn the heart rate (pulse) in exercise to control the amount of exercise. It not only adds a safety guarantee to those who participate in sports, but also helps to ensure the fitness effect of exercise. If you can, it is certainly better to wear a heart rate bracelet or a heart rate watch.
Of course, only the resting heart rate is introduced here, not comprehensive. The division of exercise intensity is of course related to “maximum heart rate” and “average heart rate”. Subsequent “WoFit” helper app will join the maximum heart rate algorithm. Jiawo Technology will announce the new version of the heart rate interval based on the percentage of the maximum heart rate based on the age of the person, so that your exercise is more effective and scientific, so stay tuned!