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Know Your Resting BPM and Learn How to Reduce it

Updated on April 25, 2014

You should always know what your heart rate is, and therefore if you are healthy or unhealthy. Lets get ready to take your heart rate. Are you sitting down? Do you have a watch? That's all it takes to test your resting heart rate. Just use your two right forefingers and place them on your left wrist, where the radial artery is - on the underside and count the number of beats for one minute. If you, like me, don't have a lot of patience, you can just take it over 10 seconds and multiply the number of beats by six, which will give you your heart rate in 'beats per minute' or BPM. If your BPM is 70 or lower, you're in quite a healthy situation, because you are 46% less likely to be at risk of getting a heart attack, than people who's heart rate tops 70 or more - according to research carried out by Dr. Kim Fox of the Royal Brompton hospital, where eleven thousand people were studied in thirty-three countries.

70 is proposed as the 'magic number', which is important because the number one killer of people with a BPM over this figure, is heart attack, and will undoubtedly kill you younger. If your heart rate is approaching, or over this maximum safe limit (while you are resting), then you need to seriously do something about it.

By this, we mean - take a look at your life!

What areas of your lifestyle can be improved to bring your resting heart rate down to a healthy level? Perhaps a change of diet. Quitting smoking or drinking alcohol. Most importantly, add an exercise regime to your life, or just get up and do stuff!

What areas of your lifestyle can be improved to bring your resting heart rate down to a healthy level? Perhaps a change of diet. Quitting smoking or drinking alcohol. Most importantly, add an exercise regime to your life, or just get up and do stuff!

Heart/BPM Poll

What's your resting heart rate?

See results

Calculate Your Maximum Heart Rate for Exercise for Optimal Returns

Dr. Linda Vorvick, professor of pathophysiology at the University of Washington, recommends to first calculate your maximum heart rate by subtracting your age from 220. Take 60% of this, which is your target heart rate for when you are performing moderate intensity exercises.

To keep your body and your heart healthy, add anything over 2 hours of moderate to vigorous exercise to your week, slowly increasing it to a minimum of 5 hours per week for optimal health.

Ideally, you need a heart rate monitor to precisely monitor your training intensity, but if you don't have one just use the 60% rule as a rough guide. Hey, so long as you're exercising and not sitting on the sofa watching the TV - you're going increase the life of your heart. Agreed?

Don't be this Guy!

What to Do..?

  • Know your resting heart rate and what it means
  • Decide if you need to reduce your BPM
  • If, after exercise you can still talk - exercise harder!
  • Log your BPM now, then once per month to see how it improves

If You Can Still Talk After Exercise - You're Not Doing it Right!

Or, to figure out this without using figures and mathematics, if you can still 'yammer' on with your buddies in the gym (or wherever you're working out), then you're not training effectively. Or to put it another way - you are not burning fat optimally. This is a good tell for sure. You should not be able to speak properly, right after performing vigorous exercise. And if you can't talk, you will know that workout has done its job - burnt a lot of fat calories and improved your heart health.

So. Take your resting BPM now, then log it. Start exercising and take this number once a month for the next 6 months (or longer) and you'll easily see how exercising can be good for you and your ticker!

Learn how to measure your resting heart beat

Comments

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  • Frank Atanacio profile image

    Frank Atanacio 

    4 years ago from Shelton

    useful... good information too, thank you for the share

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