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With the popularity in fitness wearables there are so many metrics at our fingertips. Calories burned, sleep score, miles completed, and so many more\u2014its no wonder resting heart rate (RHR) is pushed to the background. But resting heart rate offers us a window into our health in a way the miles we ride simply doesn\u2019t show.<\/p>\n
Our team pulled two experts for some deeper insight into this metric. We go through what resting heart rate is, what influences resting heart rate, and most importantly easy tips you can use to improve resting heart rate.<\/p>\n
How to Measure Your Resting Heart Rate<\/p>\n
Resting heart rate is the number of times your heart beats per minute while you\u2019re, well, resting, Heather Hart, C.S.C.S<\/a>., South Carolina\u2013based certified cycling coach and founder of Hart Strength and Endurance Coaching, tells Bicycling.<\/p>\n Resting is the key word here, with the most accurate measure of RHR being first thing in the morning right when you wake up and are still lying down, Fabio Comana<\/a>, M.A., M.S<\/a>., faculty lecturer at San Diego State University, tells Bicycling. Standing up, he explains, can significantly spike your heart rate.<\/p>\n Many wearable devices<\/a> track RHR, though the accuracy of these readings can vary, especially if they\u2019re measuring it while you\u2019re not at true rest.<\/p>\n For a more reliable figure, try the old fashioned method: Find a pulse on your wrist or neck, count the beats for 30 seconds, and multiply that number by two.<\/p>\n A few tips to get an extra accurate reading: If you\u2019re measuring via the wrist, use your index, middle finger, or both to find your radial pulse, which is on the outside middle part of your wrist, closer to the thumb side. Relax your arm in front of you\u2014don\u2019t raise it overhead, as that could lower your heart rate\u2014and apply some gentle pressure to feel the pulse, Comana says.<\/p>\n If you\u2019re monitoring your neck, make sure you\u2019re not applying too much pressure with your fingers, as that can stimulate your vagus nerve (a cranial nerve that carries signals between your brain, heart, and digestive system) and activate your parasympathetic system (the state of rest and repair), thus lowering your heart rate, Comana explains.<\/p>\n Last thing: When you\u2019re counting, technically, the first beat you feel is zero and the subsequent beat is one, as that signifies the completion of a single cardiac cycle, Comana explains.<\/p>\n The Average Resting Heart Rate<\/p>\n We\u2019re only human, so it\u2019s natural to be curious where our resting heart rate falls compared to other people.<\/p>\n First though, let\u2019s define both ends of the spectrum: A RHR lower than 60 beats per minute is classified as bradycardia<\/a> (a scientific term for a slow heart rate), whereas one that\u2019s above 100 is characterized as tachycardia<\/a> (scientific term for fast heart rate). By that logic, anything between 60 to 100 is \u201cnormal,\u201d Comana says.<\/p>\n But in reality, the majority of the healthy population falls into the range of low 60s to low 80s, he says. In fact, a RHR in the 90s, though technically not tachycardia, would be somewhat concerning, Comana says.<\/p>\n On the other end of the spectrum, it\u2019s completely normal for active individuals, like cyclists, to have a RHR below 60. For endurance athletes specifically, RHR can range from the high 40s to 60s, says Hart, and even dip as low as the 30s, though \u201cthat\u2019s a little more rare,\u201d she says.<\/p>\n Is there such a thing as too low? Typically, no. As long as you have a strong heartbeat, normal blood pressure<\/a>, and you\u2019re not showing signs of circulation issues\u2014such as your lips turning blue, lightheadedness, or numbness in your feet<\/a>\u2014there\u2019s not really concern about how low your resting heart rate goes, Comana says.<\/p>\n Factors That Influence Resting Heart Rate<\/p>\n Anyone who\u2019s started or stopped a consistent fitness routine may have noticed that exercise can definitely influence your resting heart rate. Specifically, working out on the regular can help your cardiovascular system<\/a> become more efficient and thus cause your RHR to gradually decrease. Research <\/a>backs this up, supporting that idea that endurance training and yoga in particular can significantly lower RHR.<\/p>\n The opposite happens when you pause an exercise routine: Your RHR will gradually tick up as you lose cardiovascular fitness. But there\u2019s some nuance here, as more exercise isn\u2019t always better. In fact, working out too much<\/a> can also cause your RHR to climb, Comana says, because your body\u2019s overstressed<\/a>. That\u2019s why it\u2019s important to balance tough workouts with adequate recovery.<\/p>\n Exercise habits aside, there are a bunch of other factors that play into RHR, too. Genetics are perhaps the most influential. Some people have a naturally low heart rate, and it doesn\u2019t necessarily mean they\u2019re more fit, Comana explains. \u201cIt\u2019s just their genetic variants,\u201d he says.<\/p>\n Age and gender also weigh in. As the years tick by, RHR tends to increase slightly due to naturally occuring physiological processes<\/a>. \u201cThe heart is just like a vehicle,\u201d Comana explains. \u201cAs it gets older, it does suffer some losses, some attrition.\u201d<\/p>\n On the gender front, women typically have a slightly higher RHR than men, Comana says. The average adult man has a heart rate between 70 and 72 beats per minute (bpm), while the average adult woman\u2019s is between 78 and 82, according to a 2014 review<\/a> published in the Journal of Clinical and Diagnostic Research. (This is general heart beat, not just resting.)<\/p>\n This difference is mostly explained by the fact that women have smaller hearts that pump less blood with each beat, which means they have to beat at a faster pace to match the work of a man\u2019s larger heart, the researchers explain.<\/p>\n On a day-to-day basis, factors including elevated stress, lack of sleep, increased caffeine<\/a> intake, dehydration<\/a>, and certain medications can all cause your RHR to trend upward.<\/p>\n How Resting Heart Rate Affects Your Fitness, Performance, and Health<\/p>\n Because a lower resting heart rate<\/a> can signify a more efficient cardiovascular system, it makes sense to assume that someone with a lower rate would perform better on the bike than a similar athlete with a higher number.<\/p>\n But it\u2019s more complex than that. \u201cResting heart rate might not be indicative of other things that are important for performance,\u201d Hart says, like biomechanics and lactate<\/a> clearing abilities.<\/p>\n As Hart explains it: \u201cA lower resting heart rate is probably a good indicator that you\u2019re fit and you\u2019re an athlete, but it\u2019s not the one thing that says, okay, you\u2019re gonna win the race because of your resting heart rate.\u201d<\/p>\n Comana agrees that while resting heart rate is not a bad measure of an athlete\u2019s overall functional capacity, recovery heart rate\u2014also known as cardio recovery rate<\/a>, a measure of how quickly your heart rate drops after intense exercise\u2014is the \u201choly grail\u201d of assessing someone\u2019s fitness level.<\/p>\n RHR, instead, is important when looking at overall health and longevity<\/a>, Hart says. Why\u2019s that? Well, \u201cthe heart is a muscle, and it can wear out like anything else,\u201d she says. And the less it works during times of rest\u2014the lower resting heart rate you have\u2014the better chance you have at a longer life, Hart explains.<\/p>\n Indeed, according to research<\/a>, a lower RHR is associated with a lower risk of dying from any cause. On the flip side, a higher RHR is correlated<\/a> with increased chances of high blood pressure and elevated risk of cardiovascular disease.<\/p>\n That said, \u201cthe quintessential marker of longevity,\u201d Comana says, is VO2 max<\/a>. That\u2019s because it\u2019s the overall measure of how well your heart functions, he explains.<\/p>\n The Benefits of Improving Your Resting Heart Rate<\/p>\n Making the effort to lower your RHR can yield big benefits. \u201cFirst of all, it\u2019s a healthier cardiovascular system,\u201d Comana says.<\/p>\n Generally speaking, a lower RHR signals that you\u2019re managing stress<\/a> well and spending more time under the influence of the parasympathetic nervous system (the \u201crest and digest\u201d state) versus the sympathetic nervous system (\u201cfight or flight\u201d mode), Comana says. That\u2019s a good thing, considering spending too long in the sympathetic mode can strain your body, according to the Cleveland Clinic<\/a>.<\/p>\n Plus, a lower heart rate, like we mentioned, is linked with boosted longevity. In a 16-year-long study involving 2,798 middle aged men, published in 2013<\/a>, researchers found that mortality risk was lowest among men with the lowest RHRs and that risk increased as RHR climbed.<\/p>\n Those who had a RHR between 81 to 90 bpm were twice as likely to die compared to men with RHR below 50 bpm, and men with a RHR above 90 bpm were three times as likely. The researchers concluded a higher RHR is a risk factor for mortality independent of someone\u2019s fitness level, general physical activity habits, and other major cardiovascular risk factors.<\/p>\n How to Improve Your Resting Heart Rate<\/p>\n Maintaining a regular exercise routine is a surefire way to improve your resting heart rate. You won\u2019t see a difference overnight, but you should notice the impact within several weeks to months, Comana says.<\/p>\n So if you\u2019re not in the habit already, Hart suggests meeting the current Physical Activity Guidelines for Americans<\/a>, which recommend 150 minutes of moderate-intensity exercise<\/a>, or 75 minutes of vigorous exercise, each week. Consider those the bare minimum benchmarks, and ideally try to do a little more, Hart says.<\/p>\n Of course, like we mentioned, too much exercise can have the opposite effect\u2014spiking your resting heart rate within as little as a week, according to Comana\u2014so make sure you\u2019re giving your body enough downtime in between workouts to recover<\/a>. Beyond that, do what you can to manage stressors in your life, because stress<\/a> can have a \u201chuge impact\u201d on RHR, Comana says, describing it as an \u201cundervalued\u201d factor.<\/p>\n We get it: This is way easier said than done, but tools like deep breathing<\/a> and meditation<\/a> can help. From there, prioritize adequate, quality sleep<\/a>; stay on top of your hydration<\/a>; eat a nutritious diet; limit caffeine intake; and curb any smoking habits. Basically, do your best to live a healthy life. It\u2019s not rocket science, but it is effective. Sometimes the biggest levers that make the biggest impact are the easiest ones we can pull.<\/p>\n And if, after putting in the work, you\u2019re not seeing the changes you’re hoping for? \u201cAbsolutely reach out to a physician,\u201d Hart says.<\/p>\n When to Be Concerned About Changes in Resting Heart Rate<\/p>\n Because resting heart rate is affected by so many factors\u2014some within your control and others beyond it\u2014it\u2019s common to sometimes see fluctuations in the numbers. But how can you know the difference between NBD shifts and worrisome swings?<\/p>\n For starters, Comana suggests looking not at one-time measures (say, a change from Monday to Tuesday), but instead for patterns over time. He advises getting into the habit of measuring your RHR every two days and noting any changes that happen over the course of a week to 10 days.<\/p>\n Say, for example, your normal RHR is 64, but over a seven-day span, it\u2019s climbed to 74. With that change, you don\u2019t need to run to the doctor, Comana says. Instead, take stock of what\u2019s going on in your life. Do you have more stress than usual? Has your sleep been wonky? Are you slacking on hydration<\/a>?<\/p>\n \u201cI always tell people to stop, evaluate, examine what\u2019s going on,\u201d Comana says. Look for factors you can control yourself and make tweaks accordingly, whether that\u2019s starting a meditation practice, prioritizing an earlier bedtime, or sipping more H2O throughout the day.<\/p>\n From there, if your RHR is still elevated, you may be overtraining<\/a>, in which case Comana recommends taking a few days off from hard workouts and instead focusing on recovery,<\/a> employing tools like gentle stretching<\/a>, mindful breathing, adequate hydration, and quality nutrition. Hopefully, that\u2019ll help your number return to baseline<\/a>.<\/p>\n But if you\u2019ve tried these measures and your RHR is still jacked? That\u2019s when you might want to check in with your doctor, Comana says. Get Exclusive Training Programs and Digital Issues Jenny is a health and fitness journalist. She\u2019s also an NASM-certified personal trainer. Her work has been published by Vogue, Glamour, SELF, Outside, and Health, among others. She lives in Colorado, where she teaches water aerobics at her local rec center.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"8 min read With the popularity in fitness wearables there are so many metrics at our fingertips. 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