Normal heartbeat: how many should we have at rest?

The heart rate (that is, the number of times the heart contracts during one minute) is an important indicator of our physical and health status in general.

He number of presses varies from one person to another and depends on various factors, such as stress level or activity. However, some pulse rate too high or low may indicate that there is a problem. In this article we explain what are the normal pulsationswhich we must have at rest, according to the circumstances.

How are the pulsations calculated?

The heart rate should be measured at rest, sitting and in a quiet environment. Keep in mind that at least an hour must have passed after you exercised, experienced intense emotion, or drank caffeine.

For measure your heart rate on the wristfollow these steps:

Gently press the index and middle fingers of one hand on the opposite wrist, just below the base of the thumb. When you feel your pulse, count the number of pulsations you have in 15 seconds.Multiply the number by 4 to calculate your beats per minute. For the result to be more accurate, repeat the measurement 3 times and take the average.

Another way to measure the pulsation is by placing your index and middle fingers on your necknext to the trachea.

There are also devices that measure blood pressure and indicate heart rate.

Normal heartbeat at rest

The heart rate is very variable from one person to another and even in the same person it can change depending on the time of daythe emotions experience and the activity you are doing.

when we sleepFor example, decreased oxygen needs of our body and, consequently, the pulsations.

It is considered normal for there to be 50-60 and 100 beats per minute at rest. However, the maximum heart rate depends on various factors such as constitution, age, temperature, medications taken, whether the person is a smoker, their level of exercise or activity, whether they have cardiovascular disease, high cholesterol or diabetes. , if you are sitting or standing or your emotions.

a heart rate unusually high or low may indicate an underlying problem:

Above 100 beats per minute it is considered that there is tachycardia, that is, that the heart rate is above normal. Although this frequency is normal if the person is exercising or has anemia, thyroid problems, among others.Below 50-60 beats per minute, there is bradycardia. This frequency, however, is normal in professional athletes.

normal heart rate by age

Throughout our lives, our heart rate varies. The newly born can have up to 150 beats per minutebecause the activity of your body is very high.

After the first month of life, the number of pulsations is decreasing until more or less at age 20 stabilizes.

Later, in the adults and the elderly it is normal that there about 50-60 beats per minute.

What should be the maximum heart rate during exercise?

Physical exercise causes an increase in heart rate that is completely normal.

He maximum number of presses that can be reached during exercise varies from person to person and is lower as we get older. One of the best-known formulas to calculate it is subtracting the age from 220 (for men) or 215 (for women). For example, if you are a 50-year-old woman, the maximum heart rate you should have while playing sports would be: 215 – 50 = 165.

What to do if the pulsations are high?

In general, it is considered that having a lower resting heart rate means that the heart function is more efficient. Some studies conducted in both healthy people and in people with high blood pressure and heart disease indicate that having many beats per minute decreases life expectancy.

Professional athletes and people who exercise frequently have the lowest heart rate, as their heart “saves” calories during exercise. For those people who have many heartbeats, Perform physical exercise on a regular basis It is the best way to reduce them.

In this sense, the World Health Organization (WHO) recommends that adults practice either 150 to 300 weekly minutes of moderate aerobic physical activities (walk lightly, swim, ride a bike etc.) or more intense exercise (running, cycling…) during 75 to 150 minutes a week. Furthermore, they should strength exercises that exercise all major muscle groups 2 or more days a week.

Practice Techniques of breathing and relaxation helps manage stress and control accelerations and decelerations of the heart. Taking care of your diet, avoiding alcohol and tobacco or sleeping enough hours are also aspects that can make a difference.

Anyway, if your heart rate is too high or low You should go to the doctor to tell you the best way to control them.