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Resting Heart Rate

Resting Heart Rate

What is the significance of a resting heart rate (RHR)? Often a good determination as to how fit you are, to calculate your heart rate at rest check our charts and use as a way of indicating your fitness levels, whether you are over training or even whether you are unwell (unexplained increases in your resting heart rate numbers).

The best way to take your resting heart rate is over a 3 or 4 day period in order to get an average result. This makes sure any oddities are allowed for. If you are using a heart rate monitor, please check first off (before you panic!) whether you have a good connection between the chest strap and your chest. Also check whether you have a good connection between the unit and your body – perspiration is perfect for this.

The key to getting accurate resting heart rate figures is to take this test first thing in the morning immediately after you wake. As soon as you get up walking around will cause your heart rate to rise as well as smoking or caffeine, they all cause an increase making the test unreliable or useless.

By using multiple days, day one shows 80bpm (beats per minute), day two 76bpm; day three 74bpm etc. you can then average out your bpm. Record based on a full minute to make the test as accurate as possible.

If you undertake aerobic exercise or other cardio work, you will become fitter – therefore your heart is more efficient at pumping blood around the body and therefore you should see a lower result for beat per minute.

MEN

AGE


ATHLETE
EXCEL’T
GOOD
ABOVE AV
AVERAGE
BELOW AV
POOR

18-25
49-55
56-61
62-65
66-69
70-73
74-81
82+

26-35
49-54
55-61
62-65
66-70
71-74
75-81
82+

36-45
50-56
57-62
63-66
67-70
71-75
76-82
83+

46-55
50-57
58-63
64-67
68-71
72-76
77-83
84+

56-65
51-56
57-61
62-67
68-71
72-75
76-81
82+

65+
50-55
56-61
62-65
66-69
70-73
74-79
80+

WOMEN

AGE


ATHLETE
EXCEL’T
GOOD
ABOVE AV
AVERAGE
BELOW AV
POOR

18-25
54-60
61-65
66-69
70-73
74-78
79-84
85+

26-35
54-59
60-64
65-68
69-72
73-76
77-82
83+

36-45
54-59
60-64
65-69
70-73
74-78
79-84
85+

46-55
54-60
61-65
66-69
70-73
74-77
78-83
84+

56-65
54-59
60-64
65-68
69-73
74-77
78-83
84+

65+
54-59
60-64
65-68
69-72
73-76
77-84
84+

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