Heart rate indicates how many times the heart beats per minute and the normal value for adults ranges between 60 to 100 beats per minute at rest. However, the normal frequency considered to be normal may vary depending on some factors such as age, amount of physical activity or the presence of some heart condition.
The ideal heart rate at rest according to age is:
- Up to 2 years old:120 to 140 bpm.
- Between 8 years to 17 years:80 to 100 bpm.
- Sedentary adult: 70 to 80 bpm.
- Adult who does physical activity and the elderly: 50 to 60 bpm.
Heart rate tables in adults
The following table shows the normal heart rate for men at rest:
|Age||18-25 years old||26-35 years old||36-45 years old||46-55 years old||56-65 years old||+65 years|
It is already table, shows the normal heart rate for women at rest:
|Age||18-25 years old||26-35 anos||36-45 years old||46-55 years old||56-65 years old||+65 years|
If the rates are higher than the values shown above, you should exercise regularly so as to improve the heart capacity and increase the ability of the heart to pump the same amount of blood but with less effort, which naturally decreases at rest.
How to measure heart rate
To measure your heart rate, place your index and middle finger at the side of neck, where you can feel your heartbeat and count how pulses you can perceive in a minute. The calculation can also be done by counting the beats for 15 seconds then multiplying the result by 4. Another reliable method is using a device called a frequency meter which is placed on thee finger, or using special watches that measure the heart rate. These produces can be purchased in hospitals or sports medical stores.
What changes heart rate
The main factors that alter heart rate are mentioned below:
- Over 100 bpm:
This can be caused by some worrying situation but is not always the case. The heart can pound stronger or faster during such situations:
- In the face of strong emotions.
- Panic or anxiety attack.
- During sexual intercourse.
- When there is fever.
- During the practice of exercises.
- When doing an activity that requires more effort.
- Due to use of medications.
- When the pressure is high.
- Due to ingestion of large amounts of alcohol or caffeine.
- When there is any heart disease, such as heart failure or heart valve disease, as well as other diseases such as atherosclerosis or hypertension.
When the pressure is high, above 140 x 90 mmHg, there is shorthand and if the pressure continues to rise, there is a risk of infarction. Symptoms that may indicate that a person is having a heart attack include chest or arm pain, indigestion, dizziness and cold sweat. If a person has these symptoms, seek medical advice immediately.
If the heart rate increases for more than 3 times a wee, even at rest, without doing any activity that requires effort, they should consult the cardiologist who will perform heart tests, identify the cause and recommend the right treatment.
- Below 60 bpm:
If the heart beat is less than 60 beats per minute is may be due to ageing or a side effect of certain medications of the heart. However, low heart rate can also be a sign of heart problems such as heart blocks or sinus nodule dysfunction, especially if it is accompanied by symptoms such as dizziness, fatigue or shortness of breath. Therefore, if a person has a weak heartbeat, they should consult the cardiologist to perform heart tests, identify the cause and prescribe the right treatment.
How to lower your heart rate
If the heart rate is too high, and the sensation of a fast heart appears, The following can be done to normalize the heart rate:
- Stand up and squat a little by supporting your hands on your legs and cough hard 5 times in a row.
- Take a deep breath and release the air slowly through your mouth, as if you exhaling gently.
- Countdown, from 20 to zero, as you try to calm down.
The heart rate should decrease a little bit when the above measures are taken. However, if you notice that this aquicardia happens frequently, it is important to visit the doctor who will check what is causing the increase and prescribe the right treatment if necessary.
However, when the person thinks that their heart rate is lower even at rest, the best way to normalize it is doing physical activity on a regular basis. This may be hiking, running, water aerobics classes or doing any other physical activity.
What is the maximum heart rate
The maximum heart rate varies depending on age and the type of activity that a person does daily. It can also be verified by performing the following mathematical calculation: 220 minus age (for men) and 226 minus age (for women).
A young adult can have a maximum heart beat of 90 while an athlete can have a maximum heart rate of 55, and this is related to the physical activity. The important thing to note is that the maximum heart rate varies from one person to another and this may not be a sign of any health problems, but rather physical activity.
To lose weight and at the same time burn fat, one should train in a range of 60-75% of the maximum heart rate, which varies according to gender and age.