As long as you are serious about running and fitness, heart rate is an inescapable knowledge point. Most sports enthusiasts always pay much attention to the indicating function of "maximum heart rate" in running and fitness, but ignore the importance of "resting heart rate" before and after exercise. In fact, whether the body can adapt to a period of running or a set of fitness training menus, in addition to the muscle response and fatigue after training, there is an important indicator of resting heart rate. Recently, the American running media "Runner's World" has invited some fitness coaches and doctors of sports medicine to explain the "big wisdom" in resting heart rate.
How much resting heart rate is considered "too low"
Most people who have been in contact with running and fitness for a period of time will always hear a saying-aerobic exercise strengthens cardiorespiratory capacity, and people who insist on running for a long time will always have a slower heart rate. The heart rate mentioned here is actually the "resting heart rate". The so-called resting heart rate, in medical terms, refers to the number of heartbeats per minute in a awake, inactive and quiet state. According to Dr. Brian Mikolasco, medical director of the Warren Alpert School of Medicine at Brown University, one of the fastest and easiest ways to measure heart health is to check the resting heart rate (RHR). "Generally speaking, a person's resting heart rate is normal between 60 and 100 beats per minute." Dr. Brian Mikolasco gave in an interview with "Runner's World" A medical criterion, but he also emphasized that this so-called resting heart rate interval is not completely fixed. "There are many different factors, such as age and environment, which affect everyone's heart health."
Take children as an example. Their heart rate often changes greatly. According to Dr. Mikolasco, within a month, the heart rate may fluctuate from 70 to 190 beats per minute. However, this range The upper limit will slowly decrease according to age.
At 9 years old, this range will change from 70 to 110 beats per minute; at 10 years of age or older, the resting heart rate will remain between 60 and 100 beats per minute. In addition, athletes who regularly participate in endurance sports, such as marathons, swimming, cycling, and triathlons, will have significantly different resting heart rates. Dr. Mikolasco emphasized, “A resting heart rate of 38 to 42 beats per minute is very common for endurance athletes. But this heart rate is too low for ordinary people.”
So how do we detect our resting heart rate? In addition to medical equipment, we can choose a heart rate belt, heart rate monitor or smart watch with heart rate monitoring function for monitoring. A variety of heart rate monitors or smart watches with heart rate monitoring on the market now have a heart rate measurement function, and heart rate chest straps and armbands are also common heart rate measurement tools. Some relatively high-end smart watches on the market, such as Apple watch, HUAWEI watch, Samsung Galaxy watch, Veepoo watch RIG, Fitbit, Garmin. Smart watches such as Xiaomi can accurately monitor changes in heart rate. These smart watches are not just simple heart rate monitoring, but these smart watches are more biased towards health monitoring and monitoring. In addition to heart rate monitoring, there are HRV, ECG, pulse rate, sleep apnea monitoring, blood oxygen monitoring, blood glucose monitoring and other functions. Smart watches have broken away from the simple monitoring of steps and calories in the past. Now smart watches have turned to the primary direction of monitoring human health. Smart watches play an increasingly important role in our daily life and sports.