Understanding Cardiac Rhythms: The Ideal Pulse Rate While at Rest
Getting the Lowdown on Your Resting Heart Rate
Step up your health game with the help of heart rate training! But what about those times when you're doing nothing? Your resting heart rate (RHR) can still offer valuable insights. Here's a simple guide to decipher those beats when you're kicking back.
What Constitutes a "Normal" Resting Heart Rate?
Medical practitioners consider anything from 60 to 100 beats per minute (bpm) as a standard RHR. However, they usually gauge RHR in a quiet, sitting environment. Importantly, those individuals are usually awake, with some nervousness factor from being in a doctor's office.
Wearables like smartwatches and fitness trackers may measure lower RHR numbers, especially during sleep. For instance, Swedish tech company Oura reports that its users tend to have RHRs between 50 and 60 bpm. Whoop, another popular tracker, reports women's average RHR at 59 bpm, and men's at 55 bpm. It's essential to remember that avid athletes and health enthusiasts likely make up the majority of these devices' user base, which can result in lower-than-average RHRs.
A Lower RHR is Generally a Good Sign
Active individuals with excellent cardiovascular health typically boast lower RHRs. Improving cardio fitness often leads to a decrease in RHR over time, usually indicative of a fitness regime being effective.
Short-term RHR spikes may result from:
- Stress, either emotional or physical (like post-workout fatigue)
- Your menstrual cycle's follicular phase
- Illness
- Medication affecting RHR (such as stimulants and decongestants)
- Disrupted sleep or irregular RHR readings if acquired during sleep
I find RHR (alongside Heart Rate Variability, which is different) a helpful benchmark for gauging my body's stress levels and recovery state. An occasional RHR increase is fine, as long as it returns to normal within a few days. A Persistently elevated RHR for weeks may point to health issues requiring medical attention.
Skip the Heart Rate Competition
It can be alluring to strive for a low RHR, but comparing RHR with others is unproductive. People have varying body types, and your friend might naturally have a higher or lower RHR, regardless of fitness or health factors.
Generally, smaller individuals tend to have slightly higher RHRs, explaining the average woman's higher RHR compared to men. Resting heart rates can also change with age, rising slightly in early adulthood before leveling off. Your RHR doesn't denote anything about your maximum or exercise heart rate, which I discuss in detail here.
If you use a wearable to check your RHR, there may be slight discrepancies from device to device. For instance, my Fitbit gave RHR readings often 10 beats higher than Oura, while my Apple Watch fell in between the other devices tested.
The best approach is to focus on long-term and short-term RHR trends. A gradual decrease in RHR over time while exercising is a positive sign. Day-to-day RHR variations can serve as a reminder to check in on your health, stress, fatigue, and sleep. Of course, if you ever feel concerned about an unusually high or low RHR, consult a medical professional.
- In health-and-wellness discussions, the resting heart rate (RHR) is a vital aspect to consider, as it can provide significant insights even during periods of rest.
- According to science, a standard RHR ranges from 60 to 100 beats per minute (bpm) in a quiet, sitting environment, but devices like smartwatches and fitness trackers may measure distinctly lower rates, particularly during sleep.
- A lower RHR is generally a sign of better cardiovascular health and improved fitness, thanks to increased cardio fitness often leading to a decrease in RHR over time.
- Variations in RHR can be triggered by factors such as stress, menstrual cycle phases, illness, medication, disrupted sleep, or irregular readings when acquired during sleep.
- When it comes to RHR, it's essential to understand that there's no need for heart rate competition, as people have varying body types that may naturally lead to higher or lower RHRs, regardless of fitness or health factors.
