What is Resting Heart Rate?
Resting Heart Rate is the number of times your heart beats per minute while at rest, typically measured when you are awake but sitting or lying down in a relaxed state. It is a measure of how quickly the heart is working to pump blood to the body. Heart rate can vary based on various factors, including age, fitness level, medical conditions, stress, and physical activity. A normal resting heart rate for adults is between 60-100 beats per minute. However, athletes or individuals who are physically fit may have a resting heart rate below 60 beats per minute.
Why is Measuring Resting Heart Rate Important?
Understanding your resting heart rate can provide valuable insights into your cardiovascular health and fitness level. It can serve as an indicator of overall heart health and fitness progress. An abnormal resting heart rate can be an indicator of an underlying problem with the cardiovascular system.
Example Communication with the Client when Measuring Resting Heart Rate
To measure your resting heart rate I am going to ask you place your forearm with your palm facing up on the table so that it is completely relaxed and supported. In order to feel for your pulse I will need to palpate you radial artery which is at the base of your wrist. Are you ok with me doing this? I am going to use this stopwatch to time and I will count your pulse to give us your resting heart rate in beats per minute. Are you happy for me to begin?
What was the Result and How Does it Compare to Normative Data?
Your resting heart rate today 72 beats per minute. This places you in the normal range for adults which is between 60-100 bpm.
Recommendations to the Client
It is great that your resting heart rate is in the normal category and places you at lower risk of cardiovascular disease or abnormalities. It is important to note that this is a once off reading and something we will continue to monitor. To maintain a healthy cardiovascular system we would like you to aim to complete at least 30 mins of moderate to vigorous exercise on five days a week, eat a nutritious and varied diet and refrain from smoking and excessive alcohol consumption. All of which we can discuss in more detail later in the assessment/sessions.
Example for someone that is outside of the normal category:
Today we measured your resting heart rate to be 110 bpm. This places you in the tachycardia classification which is a resting heart rate greater than 100 bpm. Ideally we measure our resting heart rate as soon as we wake up as it is more likely to not be affected by any physical activity, nutrition or medication. Have you been made aware that you have had a higher resting heart rate previously? Have you taken any medications today? Have you had caffeine today? Have you had any cold or flu like symptoms? Are you feeling stressed or anxious? All of these factors can have an impact on our heart rate. We will continue to monitor your resting heart rate at the beginning of our sessions. To maintain a healthy cardiovascular system we would like you to aim to complete at least 30 mins of moderate to vigorous exercise on five days a week, eat a nutritious and varied diet and refrain from smoking and excessive alcohol consumption. All of which we can discuss in more detail later in the assessment/sessions.
Today we measured your resting heart rate to be 48 bpm. This places you in the bradycardia classification which is a resting heart rate less than 60 bpm. Ideally we measure our resting heart rate as soon as we wake up as it is more likely to not be affected by any physical activity, nutrition or medication. Have you been made aware that you have had a low resting heart rate previously? Have you taken any medications today? Have you had any cold or flu like symptoms? Are you feeling dizzy or lightheaded or have in the past? All of these factors can have an impact on our heart rate. We will continue to monitor your resting heart rate at the beginning of our sessions. To maintain a healthy cardiovascular system we would like you to aim to complete at least 30 mins of moderate to vigorous exercise on five days a week, eat a nutritious and varied diet and refrain from smoking and excessive alcohol consumption. All of which we can discuss in more detail later in the assessment/sessions.
Resting Heart Rate Tips
- Count pulse whilst timing for 15 secs. Then multiply the answer by 4 to get the answer in bpm
- Always use the tips of your index and middle finger to palpate – never your thumb
- Always use the left hand if possible
- If you can not locate the pulse after 5 seconds, reposition your fingers on a the arm and try again
- Start counting at zero on the first beat as you start timing
- Let the stop watch run for a few seconds and start counting pulses on 5 or 10 seconds for 15 seconds
- The three major site resting heart is measured are the radial, brachial and carotid artery (not recommended)
- Pressure should be light when locating the radial artery otherwise the pulse might disappear if pressed to hard. Slightly firmer pressure will be needed to locate the brachial artery.