Most people recognize the term resting heart rate (RHR) and know it measures the number of heartbeats per minute when you have been resting at least five minutes. It is also an indicator of cardiovascular health since a lower resting heart rate correlates with exercise and fitness. Here is some information pertaining to your RHR and how it may relate to weight loss in Orlando efforts.
When to Calculate
Calculate your RHR in the morning when you wake before you are out of bed. For children over age 10 and adults, a typical RHR is 60-100 beats per minute (bpm). Endurance athletes are bradycardic, meaning their heart rates are lower than normal. They may have an RHR of 40-60 bpm.
What do the Numbers Mean?
If your RHR is above 100 bpm, this may indicate you are not in as good of shape as you should be. Start easy by walking short distances instead of driving a car or taking the stairs instead of an elevator. If any sort of exertion causes discomfort in your chest, contact a doctor. Otherwise, the small changes will gradually bring your RHR to a more agreeable level. If you check your heart rate every morning, you will notice a drop once you have been exercising a while, and tracking the change is the encouragement you need to continue your training regimen. Any form of exercise is great, but the more your heart rate increases as you exercise, the better it is for your cardiovascular system.
How to Improve Your RHR
Endurance exercises improve your RHR much more rapidly than gardening or strolling in the park. Choose an exercise or series of exercises you enjoy, such as swimming, biking, or jogging. Your children will appreciate your participation in any of their extracurricular activities, so practice soccer with them or toss a football. Start with 30-40 minutes of endurance training four or more times every week. If you note a high heart rate and palpitations or shortness of breath that lasts more than a minute, stop and call your physician.
The Long-Term Effects of a Lower RHR
Although beginning an exercise program is difficult, the effect it has on your overall health is amazing. A lower RHR decreases stress levels, reduces heart strain, lowers blood pressure, reduces coronary heart disease, increases energy levels, eases breathing, increases endurance, and decreases weight. With all these positive changes, exercise becomes something you want to do instead of something you need to do.
Improving your resting heart rate will benefit your health and your diet plan, and the endurance you gain is not only in exercise routines – you will live longer than when you chose not to exercise and the life you live will be better with fewer health complications. Learn more about health topics and weight loss in Orlando by browsing our blogs and by calling Svelte Medical Weight Loss at 407-804-5200.
Dr. Richard and Susie Bragg have been committed to bringing our proven system of medical weight loss to Orlando, Florida and the surrounding area for well over a decade. With a 90% success rate, we believe Svelte MD is the best way to lose weight fast and keep it off forever. We have a plan that fits every person, regardless of medical background or age. Get on board with us and discover a new, fabulous you!