There are many ways to measure your health and fitness, but one simple yet powerful one that you may be overlooking is resting heart rate. Monitoring this number can reveal a lot about your cardiovascular system, along with how well your body adapts to physical activity and more.
Jeff Rosga, CPT, NASM-PES, CES, BCS, Dynamic Personal Training director for Life Time, defines this measurement, explains how to find it and interpret the numbers, and offers strategies for improvement.
What is resting heart rate?
Resting heart rate (RHR) is the number of times your heart beats per minute when you are completely still and at rest. The stronger your heart is, the less often it must beat in order to move an adequate supply of blood throughout your body. A lower resting heart rate typically indicates better cardiovascular fitness and heart function.
“RHR is usually best measured when you wake up and before you start exercising,” says Rosga. “It can serve as a barometer for how healthy your heart is and a measure of overall fitness. A normal range for adults is 60 to 100 beats per minute or 40 to 60 beats per minute for athletes because their hearts tend to be stronger.”
What health and fitness insights can I gain from knowing my RHR?
RHR can help you measure your cardiovascular fitness and provide information on when your body is overly stressed or needs a break.
“A periodic or temporarily elevated or lower RHR could be due to several factors, including inconsistent exercise, dehydration, overtraining, illness, not getting enough sleep, stress, or consuming too much caffeine or alcohol. Some medicines — like beta-blockers and calcium channel blockers — can lower your RHR, while decongestants, thyroid medications, and some antidepressants can raise your RHR.
“If your RHR is consistently higher than 80 beats per minute, it could be a sign of potential heart or cardiovascular problems,” Rosga explains. “In a fit individual, your heart could be working almost twice as hard to pump blood throughout your body even when you’re at rest. If you have concerns about resting heart rate, consult your doctor.”
RHR can also help you realize you need to adjust your training and recovery plan. “Keeping an eye on your RHR can help you figure out how hard you can go in your workouts and how much time you need to rest,” Rosga explains. “If your RHR suddenly jumps up, say, five to 10 beats per minute above your usual level, your body could be feeling tired or overworked. If your RHR goes down over time, it means your heart is getting stronger.”
How do I measure my resting heart rate?
Measuring your resting heart rate is simple, says Rosga. “Start by sitting or lying down and relaxing for at least five minutes — this ensures you are truly at rest for the measurement. Put your index and middle fingers on either your wrist (radial artery) or neck (carotid artery). Count the beats for 60 seconds. Wearable tech like smartwatches and chest strap monitors can also track your RHR continuously and give you a more accurate reading.”
How can I improve my resting heart rate?
It’s important to note that your RHR usually increases as you age, but maintaining a generally healthy lifestyle, considering exercise, stress, sleep, and nutrition, can help keep it in a healthy range.
Do cardio and strength training consistently. “Cardiovascular training like running, swimming, or cycling helps get your heart rate up and improves your cardiovascular fitness,” says Rosga. “Strength training to build muscle can also support your heart and overall health by improving blood vessel function.”
Reduce stress. “Activities that help reduce stress like yoga, meditation, or deep breathing can calm your mind and body and lower your RHR,” says Rosga.
Get quality sleep. “Allowing your body to fully relax during sleep can reduce stress on the heart,” he explains.
Focus on nutrition. “Consistently eating a heart-healthy diet with plenty of fruits, veggies, lean protein, and omega-3 fatty acids along with drinking plenty of water can help keep your resting heart rate in an optimal range.” (Learn more: “What Are the Best Heart-Healthy Foods?”)
“Remember, RHR can vary a bit each day, so focus on the long-term trends rather than getting too caught up in day-to-day fluctuations,” Rosga adds. “With all the cool fitness technology available these days, you can easily track your RHR and make sure you’re staying healthy and fit.”
