Fitness Heart Rate

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Fitness Heart Rate

Fitness Heart Rate

There is a clear correlation between fitness and heart rate at rest. A lower resting heart rate can indicate a good level of fitness, with the heart being more efficient and effective at pumping blood around the arteries. An increased resting heart rate can be caused by temporal factors such as illness, medication or even coffee, but an elevated resting heart rate can indicate poor fitness and cardiovascular efficiency and function. Improving fitness can reduce plaque within the arteries and improve the circulation of blood, thus reduce stress to the heart.

It is important to measure your heart rate correctly for the correct conclusion on your current resting heart rate and fitness levels. Measure your heart rate over one minute first thing in the morning, and note that moving around prior to the reading can result in an increase in heart rate. It is therefore best to remain still and calm for a few minutes before measuring the heart rate, and then to measure the rate over a one minute period to achieve a sound reading. This reading can be performed over three to four days, with an average figure worked out to ensure the validity of the reading.

Once you have measured your heart rate you will want to see how your current reading appears in terms of health and fitness. Below is a table of resting heart rates set against age. You should be ideally seeking to have the resting heart rate within “above average” and “good”, with an increase in fitness resulting in a more efficient and healthier cardiovascular system. If you find you have above or below average readings it would be wise to seek advice from your GP. It is also recommended to speak to your GP or health professional before beginning fitness activities if you have been relatively inactive for a long period of time.

Heart Rate (bpm) – Men
Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent 56-61 55-61 57-62 58-63 57-61 56-61
Good 62-65 62-65 63-66 64-67 62-67 62-65
Above Average 66-69 66-70 67-70 68-71 68-71 66-69
Average 70-73 71-74 71-75 72-76 72-75 70-73
Below Average 74-81 75-81 76-82 77-83 76-81 74-79
Poor 82+ 82+ 83+ 84+ 82+ 80+
Heart Rate (bpm) – Women
Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent 61-65 60-64 60-64 61-65 60-64 60-64
Good 66-69 65-68 65-69 66-69 65-68 65-68
Above Average 70-73 69-72 70-73 70-73 69-73 69-72
Average 74-78 73-76 74-78 74-77 74-77 73-76
Below Average 79-84 77-82 79-84 78-83 78-83 77-84
Poor 85+ 83+ 85+ 84+ 84+ 84+

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