Resting heart rate, also known as resting heart rate, is measured while fully relaxed. This indicator is influenced by a variety of factors, such as exercise, diet, and emotional state. In order to obtain accurate resting heart rate data, it is recommended to take the measurement in the morning after waking up, after going to the toilet, and before eating. The heart rate is more reliable at this time.
For healthy people, the number of heartbeats and the number of pulses are usually equal. Heart rate can be easily measured by counting the pulse within a minute. However, for individuals with arrhythmias such as premature beats or atrial fibrillation, the pulse rate may not accurately reflect the heart rate. In such cases, it is advisable to go to the hospital for a professional examination, such as an electrocardiogram or Holter electrocardiogram, to obtain correct heart rate data.
Is it normal for a heart rate to be over 80 and can the heart withstand it?
Resting heart rate is a key indicator when it comes to determining whether a heart rate is abnormal. Heart rate is usually measured most accurately in the early morning, when people are not doing strenuous activity and are in a calm mood. A normal resting heart rate ranges from 50 to 80 beats per minute. More than 80 beats can mean a fast heart rate, although that's within the normal limit of 100 beats per minute. The ideal heart rate is considered to be 70 beats per minute, when the oxygen consumption of the heart muscle is the lowest, which is beneficial for the body.
A heart rate of more than 80 beats per minute for a long time, even if it does not exceed 100 beats per minute, is considered too fast. However, it should be noted that this does not apply if the heart rate is detected on an electrocardiogram or if there is a transient increase in heart rate due to exercise or mood swings. Holter monitoring provides a more comprehensive set of data, including the average heart rate over a 24-hour period, whether at rest or active.
Heart rate control is especially important for people with high blood pressure. High blood pressure increases the burden on the cardiovascular system, so if the heart rate continues to be too fast, it will increase the workload on the heart and increase the oxygen consumption of the myocardium, which may trigger cardiovascular diseases such as angina pectoris or myocardial infarction. A fast heart rate can also cause arrhythmias. Therefore, people with high blood pressure should maintain a heart rate of 60 to 80 beats per minute to reduce the workload of the heart and the risk of cardiovascular disease attacks.
What to do if your heart rate is too fast?
Consistent exercise: The most direct way to lower your heart rate is to engage in moderate physical activity on a regular basis. Studies have shown that moderate exercise is more beneficial than vigorous exercise for a stable heart rhythm, especially for middle-aged and elderly people and the three-high group. Choosing an activity that suits your physical fitness, such as walking or tai chi, is key. Excessive exercise may lead to adverse effects. Remember, if your heart rate doesn't drop below 100 beats per minute after 5 minutes of exercise, it could mean overdoing and you should consult your doctor.
Reduce irritants: Limiting your intake of caffeine, nicotine, and alcohol is good for the heart. These substances raise blood pressure and speed up the heartbeat, so it's best to avoid them.
Eat a balanced diet: A nutritious diet is essential for heart health. Foods including fruits, vegetables, lean meats, nuts and legumes help maintain heart health. In particular, foods rich in omega-3 fatty acids, phenolic compounds, vitamins A and C, and dietary fiber are particularly important for maintaining normal heart function.
Get enough sleep: Getting enough sleep is just as important for maintaining heart health. Most adults need 7 to 9 hours of sleep per night. Sleep deprivation or excess sleep can have adverse effects on the heart.