How familiar with your pulse? Whether you are an experienced athlete or spend a little more time sitting, your heartbeat can provide important guidelines for your overall health. Here are some guidelines for deciphering what your heart may be trying to tell you.
What is a normal heartbeat?
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You do not necessarily have (sometimes incorrect) a fitness device to measure your heart rate. The American Heart Association recommends that you place your finger on a pulse point – the wrist, the inside of the elbow, the neck or the toe works best – and count the beats per minute. (You can also count the strokes for 30 seconds and double the score if you like.) Do this while sitting and relaxing (do not drink a cup of coffee) to find your pulse at rest and repeat it repeatedly for inspection. Also, notice any irregular rhythms.
Most people have a heartbeat on holiday somewhere between 60 and 100 beats per minute. There are several factors that can affect where you fall in this range – some that are quite normal and others that could be of concern. For example, people who get a lot of physical activity tend to have a lower heart rate because their heart muscles are stronger and more effective. In addition, some medications, emotions, body position, weight, and even air temperature can cause changes in heart rate, according to the American Heart Association.
But sometimes your heartbeat may alert you to certain illnesses or signal future problems. So it's important to keep your finger on your pulse (you do not have to play) to know what she might be trying to say.
Several factors can contribute to slow heart rate. In a healthy person, slower speed may be associated with superb physical training, sleep and some medications, including blood pressure medications, according to the Harvard Medical School. Athletes may even have heart rhythms of about 40 beats per minute, which is quite normal for their bodies, says the American Heart Association.
But sometimes slow heart rate – or bradycardia – may signal a more serious health problem. There may be problems with the sinoatrial nodule (your natural pacemaker), problems with the conduction pathways of the heart or heart damage, according to the American Heart Association. Slow rate can also be a symptom of hypothyroidism, too much potassium in the blood or some infections, including Lyme disease, says the Harvard Medical School.
Too slow heart rate may make you feel tired, weak, dizzy, muffled or confused, according to the American Heart Association. You may also experience shortness of breath and exercise problems. Without treatment, this can lead to problems with blood pressure, seizures, chest pain and even heart failure, so it is important to tell your doctor about any of these symptoms.
Just as with slow heart rhythm, sometimes fast speed can be completely healthy. Exercise, of course, increases the heartbeat of a person, "especially if it is severe or associated with dehydration," according to the Harvard Medical School. Emotions can also easily make your heart beat faster – as well as stimulants such as caffeine. In addition, pregnancy can cause women to have a faster heart rate.
On the other hand, several diseases and some medications are associated with a fast heartbeat. Most infections and fever come with an increased percentage. Plus, this may be a sign of low potassium, anemia, overactive thyroid, or asthma. And it can be associated with some heart problems, including cardiomyopathy (which reduces pumping function of the heart), atrial fibrillation or ventricular tachycardia, "says the Harvard Medical School. It can also be a warning sign for future heart problems.
Moreover, a study published in Heart magazine found that a high heart rate at rest is associated with lower physical fitness and may be a predictor of premature death. Respondents with heart rate at between 81 and 90 beats per minute doubled the risk of mortality, and those with a resting rate of over 90 beats per minute trebled the risk.
Symptoms of rapid heart beat include palpitations, shortness of breath, chest pain or tightness, dizziness, dizziness and fatigue, according to the Harvard Medical School. But sometimes people do not have symptoms, so it's a good idea to follow your heartbeat and practice a healthy lifestyle.
Use Heart Rate for Better Exercise
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In addition to acting as a warning sign for health problems, your heart rate can also help you get the most out of your workouts. The key is knowledge of the pulse target area.
First calculate your maximum heart rate, which is usually 220 minus your age. "This is the maximum number of times your heart needs to beat per minute during a workout," according to Mayo's clinic. Your target area for moderate to vigorous exercise should be about 50% to 85% of your maximum pulse rate. If you want to miss math, there are many online charts that can serve as a guide.
The US Department of Health and Human Resources recommends at least 150 minutes of moderate aerobic activity per week or 75 minutes of vigorous aerobic activity. And your heart rate can be an objective indicator of how hard it works. Moderate activity should be about 50% to 70% of your maximum heart rate while vigorous activity is about 70% to 85%, according to the American Heart Association.
Yet, before hanging too much in checking the pulse during training, do not forget to assess how you feel. "Studies show that your sense of effort is compared to your heartbeat," according to Mayo's clinic. "So, if you think you're working hard, your heartbeat is probably higher than usual." Moderate activity needs to breathe faster (but not breathlessly), gently sweating in about 10 minutes and is able to Conduct a conversation, The energetic exercises should breathe deeply and quickly, sweat in a few minutes and you can not say more than a few words without taking a breath.
Listen to your body and be conscious of your overvoltage. If the workout is particularly challenging or your heart rate is too high, give up. If your heart rhythm is too low, you may want to take the pace. Of course, always consult a doctor about changes in your physical activity or problems that arise when you train. This little extra attention to heart rate can do wonders for your overall health.
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