ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

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


Submit a Comment

  • Frank Atanacio profile image

    Frank Atanacio 

    4 years ago from Shelton

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


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)