Heart rate indicates the number of beats per minute. Normal heart rates change throughout the day, sometimes it beats faster and sometimes it slows down to meet the body’s needs because the oxygen needs change throughout the day. The heart rate is lower during the resting state and it becomes high during exercise when the heart pumps more blood. In this way, the blood rich in oxygen flows and reaches the muscles.
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What is Heart Rate?
The frequency of a heartbeat per minute is known as heart rate. The body naturally adjusts the heart rate to match the coordination of the activities that you are doing or are being happening around you.
Your heart rate is a crucial sign of your general health. The heart pumps the appropriate amount of blood at the appropriate rate to match the body’s needs. For instance, if a person is stressed, frightened, or excited, adrenaline, a hormone naturally increases in the body, and it increases the heart rate. In this case, the body utilizes more energy and oxygen to face danger or potential risk.
What are normal Heart Rates?
Heartbeats in a minute that are experienced by a person when he is at rest or is not involved in any physical activity are known as heart rate. The normal resting heart rate is 60 to 100 beats per minute while at rest (bpm). Heart rates change and the values of normal resting heart rates are different for every person heart rates can change with age and health. If a person exercise drinks alcohol or does smoking then the normal maximum heart rate can vary for such a person because the heart rates change according to lifestyle. According to Dr. Tilahun, “after activity heart rate can increase”.
How to check the normal heart rates?
The resting heart rate can be checked by assessing the total number of times a heart beats in a minute. In the morning after having a sound sleep is the best time to check heart rate. Heart rate can be measured by having rest for sometime so that you can get the exact readings of your resting heart rate. Before counting, sit comfortably for five to ten minutes to ensure that your heart is at the resting phase.
Heart rate can be easily checked by digital watches or other gadgets that are available to track fitness however, you can also measure the heart rate manually by counting the beats of the heart in one minute.
You can rub the inner side of your wrist with your index finger and middle finger to locate and feel the heart rate. However, do not press it hard otherwise it can decrease the pulse. You can also measure the heart rate through pulse by putting your two finger on the neck where the carotid artery is situated.
You can also feel your pulse in the following locations:
- Groin
- Temple
- Behind the knees
- inside or the top of the foot
After locating your pulse, count the beats of the heart for almost 15 seconds. Multiply the number of beats by 4. On the contrary, if you want to find your resting heart rate, count the heartbeats when you are physically inactive for some time.
Do normal heart rates differ by age?
Between 60 to 100 beats per minute (bpm) are considered normal heart rates for most adults. Stress, anxiety, hormones, medications, and how physically active you are can all have an impact on the normal heart rates. The athlete or highly active person may have a heart rate as low as 40 bpm.
Lower is preferable when it comes to resting heart rate. It typically indicates that your heart muscle is in better shape and doesn’t need to work as hard to keep a regular beat. Higher blood pressure, body weight, and a resting heart rate that is too high have all been associated in studies with decreased physical fitness.
Understand Your Numbers: Age-Related Maximum and Goal Heart Rate Target Zone
The amount of oxygen you can take in depends significantly on your maximum heart rate to determine your aerobic capacity. According to some observational studies, high aerobic capacity can cause decrease in heart attack and death. The maximum target heart rate ranges for various ages are shown in the below table. Around 220 subtracted from your age is your maximal heart rate.
Get your goal heart rates by reading across the age group that is closest to you. During moderate-intensity workouts, the target heart rate might range from 50 to 70 percent of the maximum heart rate, but for intense exercises, the maximum target heart rate can range from 70 to 85 percent.
Normal heart rates and target heart rate zone for adults:
The American Heart Association website provides the average maximum heart rates and target heart rate zones for adults by age. The normal resting heart rate measured by pulse, according to American heart association are as below:
| Age | Target Heart Rate Zone | Average Maximum Heart Rate |
|---|---|---|
| 20 years | 100 to 170 bpm | 200 bpm |
| 30 years | 95 to 162 bpm | 190 bpm |
| 35 years | 93 to 157 bpm | 185 bpm |
| 40 years | 90 to 153 bpm | 180 bpm |
| 45 years | 88 to 149 bpm | 175 bpm |
| 50 years | 85 to 145 bpm | 170 bpm |
| 55 years | 83 to 140 bpm | 165 bpm |
| 60 years | 80 to 136 bpm | 160 bpm |
| 65 years | 78 to 132 bpm | 155 bpm |
| 70 years | 75 to 128 bpm | 150 bpm |
Normal heart rates and target heart rate zone for children:
Children’s normal heart rates alter as they mature. According to the Department of Health and Human Services, the table below displays pediatric resting heart rates for both awake and sleeping kids.
| Age | Waking resting heart rate (bpm) | Sleeping resting heart rate (bpm) |
| Newborn to 3 months | 85 to 205 | 80 to 160 |
| Children 3 months to 2 years | 100 to 190 | 75 to 160 |
| Children of 2 years to 10 years | 60 to 140 | 60 to 90 |
| Children over 10 years | 60 to 100 | 50 to 90 |
Different situations and factors that can affect the normal heart rates
Each individual has a different heart rate. The resting heart rate can fluctuate for a variety of reasons. The resting heart rate can also be affected by the following reasons:
- Levels of activity and fitness: If the resting heart rate is higher you can bring it down by doing exercise. Exercise is a healthy way to keep the heart stronger. Athletic people or people who involve in strenuous exercise can have a normal heart rate and their heart does not have to work hard as compared to people who live a sedentary lifestyle. In these people, due to less physical activity, their heart has to work hard to meet the oxygen demand of the body.
- Smoking: Smoking is dangerous to health because it contains carbon monoxide as well as nicotine and both these components have adverse effects on the human heart as it can alter the normal heart rates. Oxygen present in the blood can be decreased due to carbon monoxide. Nicotine can increase the levels of adrenaline hormones in the body. In this way, they can increase the heart rate.
- Emotions: Stress, anxiety, fear, or depression can increase the normal heart rates. The body releases stress hormones such as cortisol and adrenaline when you are worried. These hormones can cause an increased heart. They can even cause a heart attack.
- Body weight: Carrying extra weight strains your body and heart and can affect normal heart rates. Extra fat limits blood flow via the veins and arteries, which makes the heart beat more quickly. Obesity can also cause arrhythmia and it can lead to a heart attack.
- Temperature: The heart rate always changes to maintain your ideal body temperature which is 98.6 Fahrenheit. Your heart rate rises in hot, muggy weather and during activity, pumping more blood to cool your skin’s surface and remove heat from your core. Your heart rate drops to maintain your core temperature when you lose heat in cold conditions.
- Dehydration: The blood thickens and waste clogs the bloodstream when the body becomes dehydrated as a result of physical activity or a lack of fluids. To remove waste and maintain normal cardiac output, your heart will naturally have to work harder. To avoid being dehydrated when exercising, it is advised that you consume eight 8-ounce glasses of water every day. Alcohol can cause an increase in heart rate and is also responsible for the body to become dehydration.
- Medicines, nutritional and herbal supplements, and caffeine: The normal heart rates can increase as a result of the nervous system being stimulated by caffeine, cocaine, and some bronchodilators and decongestants. An erratic heartbeat can be brought on by taking certain supplements, such as potassium or glucosamine. Without first seeing your doctor, avoid using supplements as they may mix with certain medications or exacerbate existing medical conditions.
- Medication: While thyroid drugs may raise your heart rate, medications like antidepressants and beta- and calcium channel blockers, which are frequently taken by heart patients, may lower it. Always consult your doctor before taking any medicines. This will help you to avoid any potential side effects.
- Diabetes, excessive cholesterol, or cardiovascular disease: Diabetes patients with low blood sugar levels may experience dangerously low heart rates. Atherosclerosis can result due to an increased amount of cholesterol in your blood and in this condition, the arteries and veins can clog with blood ultimately increasing the heart rate.
- Age: As you become older, your pulse’s regularity and pace may alter, which could indicate a heart ailment or another issue that has to be addressed.
- Body position: Your pulse is typically the same whether you’re resting, sitting, or standing. Sometimes, the pulse rate becomes higher when you stand abruptly. However, after a few minutes, it can become normal.
Ways to lower an elevated heart rate
Stress, dehydration, confusion, and nervousness can sometimes increase the heart rate. You must unwind, sit down, breathe deeply, and drink a lot of water to get your heart rate back to normal. You should monitor your heart rate after resting to know the correct readings. Adopting a healthy lifestyle along with the healthy habits mentioned below can allow you to achieve normal heart rates:
Exercise: Exercise is a safe method to decrease the heart rate. Exercise can allow you to decrease your heart rate if you do it 30 minutes a day. However, do not do strenuous exercise and if you feel uneasy take a break and build up your speed slowly.
It is advised that individuals engage in regular exercise to work towards a healthy target heart rate. The AHA suggests the weekly amounts and intensities of exercise listed below:
| Exercise | Example | Minutes | Regularity | Total minutes per week |
| Moderate-intensity aerobic activity | Walking, aerobics class | At least 30 minutes | 5 days per week | Over 150 |
| Vigorous aerobic activity | Running, step-aerobics | At least 25 minutes | 3 days per week | Over 75 |
| Moderate to high-intensity muscle-strengthening activity | Weights, body pump | N/A | 2 days per week | N/A |
| Moderate to vigorous-intensity aerobic activity | Ball sport, cycling | At least 40 minutes | 3 to 4 days per week | N/A |
Stress: Tai chi, meditation, yoga, and other stress-relieving methods can be helpful in attaining normal heart rates.
Smoking: Smokers usually have higher than normal heart rates even at the resting phase. Quit smoking to avoid high heart rates.
Weight: If a person is bulky, the heart has to work more to supply blood. Losing weight can be helpful in achieving normal heart rates.
What should I do if my heart rate worries me?
You should not keep the problem to yourself. Instead, taking advice from the doctor can make you feel relaxed if there are any concerns that can also be sorted out.
If you experience any of the following problems you should visit your doctor to take advice:
- Abnormally high or slow resting heart rate
- an erratic or skippable heartbeat.
- If instead of hearing a single “thump,” you experience a vibration when taking your pulse. This sensation is referred to as a “thrill,” and it may indicate certain heart and circulation issues.
- If you experience chest pain (the unpleasant ability to feel your own heartbeat without feeling your pulse).
- You should plan an annual visit to your doctor. At that visit, taking your heart rate is common practice. It can help your doctor to diagnose any abnormal issue and then he can treat it in an early stage.
Identifying the root cause of abnormal heart rate
To help diagnose your problem, your doctor may employ a number of diagnostic techniques, such as:
- Holter or an event recorder. To assist your doctor in monitoring your electrocardiographic signals, you wear this smaller, portable EKG machine for a predetermined period of time.
- Electrocardiogram. This diagnostic instrument is also known as an ECG or EKG and it uses small electrodes to monitor the electrical activity of your heart. The data gathered can be used by your doctor to establish whether heart conditions are a factor in your condition.
- Test for stress. This, sometimes known as a treadmill test or an exercise test, can aid in the diagnosis of patients whose symptoms may be linked to exercise.
- A tilt-table test. This gauges how your heart rate and blood pressure change as you sit up from a reclining position. For a tilt-table test, people who experience fainting spells are typical candidates.
- Imaging tests. Imaging can be done to determine whether your heart has any structural anomalies that might be causing your problem. Echocardiogram, CT scan, and MRI scan are a few examples of potential imaging exams.
- Electrophysiologic testing. Temporary electrode catheters are inserted into the heart through veins or arteries during this surgery, which is carried out under local anesthetic and records the electrical activity of the heart.
Your doctor will collaborate with you to create a treatment and management strategy for your disease when a diagnosis has been made.
Conclusion:
The heart is an important organ of the human body and heart rates can vary from individual to individual. Some factors such as stress, smoking, body weight, medications, medical conditions, and age can also fluctuate the normal heart rates. However, to maintain normal heart rates you should exercise, maintain an ideal weight, avoid stress, and quit smoking. You can also visit a doctor if you feel an abnormal heart rate to take advice.