Heart rate can be defined as how many times the heart beats in one minute. In this article we are going to see what the normal beats per minute are and what happens when the limits are exceeded.
Pulse rate at rest and maximum pulse rate
When we talk about normal pulsations we have to differentiate between maximum pulsations and the pulsations at rest. Between these two limits are the normal pulsations for a human being.
The maximum pulsations are a measurement of the limit that your heart has, and that beyond this you are putting your health at serious risk. Normally, this limit is reached in certain sports, such as cycling and athletics, where the effort is high.
Resting heart rate is the number of beats per minute in a situation where there is no effort. These are measured when you get out of bed to be as accurate as possible.
Discerning what the normal heart rate is is difficult, since the term «normal» is too general , and a resting heart rate of 110 may be normal for a sedentary person with bad habits, but this does not mean that it is appropriate.
⇒Read this too: What is cardiorespiratory endurance?
What are the normal and recommended pulsations?
It is curious to see how the animals whose heart beats the longest have a shorter life expectancy; For example, hummingbirds accelerate their heart rate to 1000 ppm and a large part of them die during the first year of life. On the opposite side are the large vertebrates, which, like turtles, can live for more than 150 years and their heart rate does not exceed 20 per minute.
Something similar occurs in humans and low resting heart rate is related to a longer life expectancy and quality of life . Likewise, high resting pulse rates are related to an increased risk of sudden death and myocardial infarction.
Therefore, the ideal is to keep your resting heart rate low. But what are the normal pulsations?
Normal resting heart rate in women
In general, the resting heart rate of women is slightly higher than that of men.
- Between the ages of 20 and 29, the normal resting heart rate for women is between 78 – 94 beats per minute.
- In the age group between 30 and 39 years, it is considered normal that the beats per minute at rest oscillate between 80 – 96.
- Between the ages of 40 and 49, a heart rate between 80 and 98 beats per minute is considered normal.
- From the age of 50, the normal heart rate is established between 84 – 102 beats per minute.
A heartbeat of between 70 – 80 per minute is the average that a woman should have in normal resting conditions.
Normal resting heart rate in men
- From 20 to 29 years of age, normal resting minute pulse rates can range between 70 and 84, although lower rates (between 62 and 68) are also normal.
- From 30 to 39 years old, the normal heart rate is set between 74 -84
- From 40 – 49, it is considered normal that the beats per minute at rest oscillate between 74 – 88.
- From the age of 50, the normal heart rate is established between 76 and 78 beats per minute.
⇒Read this too: What is aerobic exercise and how it benefits your health
At the rate of the number of beats per minute, two atypical conditions can be suffered that are out of this general normality: tachycardia and bradycardia . In these cases they are out of the ordinary, but they do not always have to be harmful.
While tachycardia is a problem when it appears at rest , it is not so when it occurs during sports practice, in fact it is the most common.
On the other hand, bradycardia does not carry any risk if it appears in highly trained individuals , since it is synonymous with great physical conditioning and excellent efficiency of the heart.
As you can see, normal pulsations do not depend so much on their number, but on what circumstances and under what conditions they increase or decrease.
How to measure heart rate
Measuring heart rate is getting easier. For example, using an activity bracelet you can not only check your pulse at a specific time, but you can also check the evolution of your heart rate throughout the day. This is very useful if you think your pulse is slower or faster and avoids a spike in speed due to nerves that can arise when measuring the pulse.
However, an easy way to measure your heart rate is with two fingers on your wrist or neck. Place your index and middle fingers on the inside of your wrist, just below the base of your thumb. If you take your pulse in your neck, apply light pressure to the side of your neck, just below your jaw.
Then count the number of heartbeats in 15 seconds and multiply by four. To get the most accurate reading, repeat several times and consider the mean of the three values.
In any case, to measure the heart rate at rest, keep in mind the following:
- Don’t measure your resting heart rate until at least two hours after exercise or a stressful event.
- Wait an hour after consuming caffeine, as caffeine can cause palpitations and cause your heart rate to increase.
- Do not measure heart rate after sitting or standing for a long time, as this will affect the final result.
With the #RetoPuntoSeguro, having an active life has a reward
By purchasing life insurance or health insurance at PuntoSeguro.com you can participate in the #RetoPuntoSeguro , the program that rewards policyholders only for maintaining an active lifestyle . Overcome the monthly challenges and get excellent bonuses when renewing your life or health insurance .
Other articles of interest
- Cross training: what it is and how it benefits you
- How to stretch correctly
- What is plantar fasciitis and how to treat it
- What is active rest? Recover through exercise
- Do digestion cuts exist or are they a myth?