Heart rate is the number of times your heart beats in one minute and is generally measured in beats per minute (BPM). Across most adults, a normal or resting heart rate is around 60 to 100 BPM on average, but it does not always remain constant.
Factors like physical activity, emotions such as stress or anxiety, substance intake and underlying health conditions are reflected in a varied rate of heartbeats. A normal rate indicates how well your heart is working, while being above or below the normal range may indicate the need to take precautionary measures.
To maintain your heart health, understanding what heart rate is becomes important, as does staying updated about any underlying health concerns.
What is Heart Rate?
Heart rate in a human helps us understand how efficiently it pumps blood throughout the body. A heart rate between 60 and 100 BPM is considered normal while resting, while a rate below 60 BPM is described as bradycardia or a slow heart rate. If the BPM of an individual is above 100 BPM, experts generally consider this tachycardia or a fast heart rate.
However, the ideal range still depends on factors like physical fitness, age, environment, prevailing ailments or underlying conditions. For example, a resting heart rate below the average may not always be concerning. In athletes or physically active individuals, this rate can go below 60 BPM, indicating cardiovascular fitness.
Other than these, hormonal fluctuations, especially in women (during menopause, pregnancy, etc.), may cause heart rate to be different from the normal range.
How to Understand Your Heart Rate?
As you aim to maintain your heart health, you may ask How do I differentiate between different heart rates? Now that you have understood what is heart rate, here is a clear breakdown of resting, maximum, and target heart rate that you must know about:
Resting Heart Rate
This is the number of times your heart beats when you are resting, i.e. you are not engaged in any activity. As you have seen, it sits between 60 and 100 BPM across average adults; a lower rate in this range generally indicates efficient heart function and cardiovascular fitness.
Maximum Heart Rate
It is the highest rate that a human heart achieves when not resting, for example, during physical activity. As a rule of thumb, you may subtract your current age from 220 to arrive at an estimate. However, this estimation may not always be correct, and for accuracy, an individual assessment may help to determine your maximum heart rate.
Target Heart Rate
For example, during exercise, staying between 50-85% of your maximum heart rate helps ensure that you make the most of your workout. Maintaining a target heart rate may vary depending on fitness level and goals. Especially those who are new or have heart disease concerns must consult healthcare providers for personalised target heart rates.
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How to Measure Your Heart Rate?
Upon understanding what is heart rate, you may be curious to know how to measure it on your own. Doctors or other medical practitioners have sophisticated tools to measure it. One common approach is to measure the pulse rate, which you can do by yourself:
Locate a Pulse Point
Place your index and middle fingers below the base of your thumb, on your wrist or on your neck beside the windpipe. You will feel a beat almost identical to a heartbeat.
Count the Pulse
Concentrate and count the beats or the pulse you feel under your fingers. Use a stopwatch or clock and count how many times you have felt the pulse for 15 seconds.
Estimate Your Heart Rate
As you have counted the pulse for 15 seconds, multiply it by 4, i.e. 60 seconds or 1 minute. This gives you a rough estimate of your current cardiac or heart rate.
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What are Some Factors Affecting Heart Rate?
As you understand what is cardiac rate and how to measure it, you must also consider some factors that may lead to an elevated or slowed heart rate. Here are such factors described in detail:
Age
Maximum heart rate may drop with increasing age. For example, men over 65 years may have a maximum heart rate of 90, and in women it may stay around 95.
Underlying Conditions
Underlying heart diseases can impact an individual's heart rate. Factors like certain infectious diseases, high potassium levels in the blood, an underactive thyroid gland,etc., may slow down heart rate. Conversely, cardiomyopathy, atrial fibrillation, lower potassium levels in the blood, anaemia, asthma, etc., may elevate heart rate.
Temperature
A hot or humid environment may force your heart to pump blood faster, leading to an increased heart rate. Elevated temperature due to a fever may also be a reason for an increased beats per minute.
Exercise
During exercise, your heart rate generally increases with the intensity of the workout.
Body Position
Your cardiac or heart rate may stay the same as you are resting, sitting, or standing still. However, when you stand up from resting, the rate may elevate slightly but naturally settles within a few minutes.
Body Weight
While noting factors regarding what is heart rate and the reasons affecting it, you must note that body weight also matters. Individuals with obesity generally have a higher heart rate compared to people without obesity.
Emotions
Emotions like stress, fear, anxiety, sadness or even happiness may influence your heart rate. Pain due to a sudden trauma, injury or any other means may increase the average rate of your heartbeats.
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Heart Rate Variability and Its Importance
Heartbeat rate varies due to activities and specific reasons. However, beyond understanding what heart rate is, you should also note that higher variability may be a sign of concern. For instance, a resting rate of a heart toward the higher end of a normal range (say between 80 and 100 BPM) may be linked to hypertension, heart attack and other concerns.
Also, excessive variability in the rate of heartbeats may be linked to other negative health outcomes. These may include autonomic nervous system dysregulation, a higher level of stress, and an increased chance of becoming prone to cardiovascular diseases.
Hence, if you wonder why measure heart rate, you must know that taking periodic measurements helps you stay updated with any possible underlying health concerns. Thus, you can address a concerning heart rate by immediately consulting a doctor and getting preventive treatment to potentially prevent further complications.
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Final Words
Understanding what is heart rate helps you stay updated with your current heart health. A healthy heart rate according to your age may be a sign of your heart working efficiently. Depending on different factors, the rate may fluctuate, but a highly varied rate may be of concern. Consulting a doctor in such a scenario can be helpful to prevent further issues.
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Frequently Asked Questions
Which heart rate can be of concern?
A heart rate between 120 and 140 bpm at rest, or lower than 60 BPM (except for athletes), may be an indication of risk. Immediate attention may be required in such a case to prevent any possible damage.
How to lower an increased heartbeat?
You may do it by maintaining healthy habits like deep breathing, staying relaxed, staying hydrated and splashing cold water on your face after a hectic day. Build long-term habits like exercise, healthy eating, quitting smoking, etc.
When should I consult a doctor regarding my heart rate?
If your pulse stays above 100 or below 60 regularly without an apparent reason, or you feel tired or weak or have irregular heartbeats, you must see a doctor. Also, if you have a family history of cardiac concerns, having a preventive checkup can be effective.
When is the most accurate time to check my resting heart rate?
The best time to measure the rate of your heartbeats is in the morning. It is after you wake up and before getting out of bed. This is because your body is fully rested and less affected by physical activity or stress.
Why do athletes have a lower resting heart rate?
Athletes are trained professionals and generally have a stronger, more efficient heart muscle. They pump a higher volume of blood with each contraction. The hearts of regular individuals generally need to contract or beat more times in a minute to pump the same amount of blood.
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