The atria and ventricles of the heart work together to contract and pump blood throughout the heart and the body. Heart rate is the measure of how many times the heart contracts each minute and is reported in beats per minute. Heart rate measurements are used by medical professionals as an indicator of the heart's efficiency.
Resting Heart Rate
Resting heart rates vary from individual to individual. MayoClinic.com classifies a normal resting heart rate to fall between 60 and 100 beats per minute. Athletes generally have lower resting heart rates because their heart is more efficient. A resting heart rate of an elite athlete can be as low as 40 beats per minute. Although there is a large range for resting heart rate, a resting heart rate that is consistently lower than 40 or higher than 100 beats per minute could indicate a problem and should be discussed with your doctor.
Exercise Heart Rate
Heart rate increases with any type of physical activity. Exercising at a moderate to vigorous level is recommended to help keep the heart healthy. The American Heart Association recommends using target heart rate zones when exercising to help monitor your fitness level. To find target heart rate zones you first need to find you maximum heart rate. To find max heart rate simply subtract your age from 220. To calculate target heart rate zone ranges you should calculate both 50 percent and 85 percent of your max heart rate. Fifty percent is considered the low end of your target heart rate zone and 85 percent the high end. When beginning a new exercise program it is important to shoot for the lower end first. Heart rate monitors can be used to help monitor heart rate throughout exercise. This is generally much easier than measuring pulse while exercising.
Measurement
Heart rate measurements can be taken anytime, anywhere by simply checking your pulse. Pulse can be measured by placing your first and third fingers on either the wrist or the neck next to the windpipe. You should not use your thumb when measuring your pulse because you have a pulse in your thumb. Once you have located your pulse, you can measure your heart rate for a full minute, 30 seconds or 10 seconds to find resting heart rate. Counting the beats in one minute automatically results in a resting heart rate measurement. Counting for 30 seconds requires that you multiply the number of beats by 2 and counting for 10 seconds requires multiplication by 6.
Influential Factors
As mentioned earlier, exercise and fitness level can largely impact both resting and exercise heart rate. Resting heart rate decreases with increased fitness level. Body position can also impact heart rate. You generally have a lower heart rate lying down than when sitting or standing. Emotions and environmental surroundings can cause your heart rate to jump dramatically as well. When you are nervous, scared, anxious or stressed your heart rate can increase. Many medications and supplements affect heart rate as well. Energy drinks are an excellent example of a supplement that impacts heart rate almost immediately.
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