Wearable devices can now track a wide range of data, but resting heart rate (RHR) seems to be frequently overlooked. Meanwhile, VO2 max is often hailed as the ultimate indicator of aerobic fitness. However, RHR actually holds some surprising insights. Whether you’re engaging in high-intensity cycling or simply enjoying a leisurely ride, there are compelling reasons to pay close attention to it.
Let’s dive deep into this often-overlooked statistic. We spoke with experts to explore the actual meaning behind this number, average resting heart rates for different populations, and the many factors that influence your resting heart rate. We also touched on how you can try to lower this number. Consider this your definitive guide to understanding resting heart rate.
So, let’s start with the main points. What exactly is resting heart rate? Heather Hart is a certified cycling coach in South Carolina. She runs Hart Strength and Endurance Coaching. Resting heart rate is simply the number of times your heart beats in one minute. This occurs when your body is truly at rest. The key point here is “truly at rest,” as mentioned earlier.
To obtain the most accurate readings, heart rate must be measured at a specific point in time. It is recommended to do this first thing in the morning upon waking, with your body lying flat and still. Fabio Comana, a lecturer at San Diego State University, emphasizes that this is crucial. Even standing can cause heart rate to rise rapidly. Therefore, measuring at this time helps capture changes in heart rate when it is at its most stable, ensuring that it is completely unaffected by exercise or daily stress.
Many modern wearable devices claim to automatically track resting heart rate. However, their accuracy can be inconsistent, especially when the device measures the heart rate before the user has fully relaxed. For those seeking completely reliable data, returning to traditional methods is often more reliable. Manual measurement methods consistently provide stable and accurate results.
The manual method for measuring pulse is indeed simple, but you must locate the pulse on your wrist or neck. Then count the number of pulses within 30 seconds. Multiply this number by 2 to obtain the number of pulses per minute. No special techniques are required. This allows you to directly understand the current state of your body.
Experts have provided some tips for improving accuracy. If you want to measure your wrist pulse, it is recommended to use your index finger. The middle finger may also work well. Typically, you can find the radial artery in the middle of the outer side of your wrist, near your thumb. Make sure your arm is relaxed and placed in front of your body. Do not raise your arm above your head, as raising your arm may cause your heart rate to drop, resulting in a misleading low reading.Apply gentle pressure to clearly feel the pulse.
If you choose to check your pulse in your neck, avoid applying too much pressure with your fingers. Excessive pressure may stimulate the vagus nerve. Stimulation of the vagus nerve may activate the parasympathetic nervous system, which can cause artificially low readings. Be sure to avoid pressing too hard in this area.
The last point is a bit counterintuitive: when counting heartbeats, the first beat you feel should be counted as zero. The next beat marks the end of the first complete heart cycle and is therefore officially recognized as the first beat. This subtle difference ensures the most accurate count. Komana also points this out to achieve a more precise count.
Once you have measured your resting heart rate, you now have a usable number. You may naturally wonder how your number compares to others. This leads to the concept of the overall average resting heart rate. What constitutes a normal range will naturally become a topic of discussion.
First, let’s define the extreme values of this range. A resting heart rate below 60 beats per minute is scientifically referred to as “bradycardia.” On the other hand, a heart rate exceeding 100 beats per minute is referred to as tachycardia. Medically speaking, this means the heart is beating too fast. Based on this definition, Comana considers a range between 60 and 100 beats per minute to be normal.
For most healthy individuals, the actual experience may feel more strict. This range seems broader than what is typically assumed. Comana notes that most healthy individuals have an RHR between the low 60s and low 80s. If your RHR is in the high 90s, while technically not meeting the definition of tachycardia, professionals may consider this somewhat concerning. Higher heart rates may warrant further investigation.
Now let’s look at the other end of the spectrum. This is very common and completely normal. This is especially true for active individuals, particularly endurance athletes. Cyclists often have heart rates below 60 beats per minute. For those who specialize in endurance sports, RHR may range from the 40s to the 60s. Hart notes that some elite athletes may even have RHR in the 30s, but she emphasizes that this is rare in the general population.
Therefore, many people naturally ask this question: Can resting heart rate eventually become too low? Generally speaking, the answer is no. This holds true under certain conditions. As long as you have a strong and steady heartbeat, your blood pressure is within a healthy range, and there are no signs of circulatory issues, such as purple lips, dizziness, or numbness in the feet, there is usually no cause for concern. There is typically no need to worry excessively.This also applies to low resting heart rates. Comana assures us that this is indeed the case when the aforementioned conditions are met.
In addition to understanding what resting heart rate means and how to measure it, it is equally important to recognize that your numbers are not static. Many factors can influence your current resting heart rate, causing it to fluctuate throughout the day or week. Those who have started or stopped an exercise program can attest to this.They have witnessed firsthand the significant impact of exercise habits on RHR.
Regular exercise can reliably lower RHR. Consistent physical activity helps the cardiovascular system become more efficient over time. The heart and lungs become stronger and more adept at delivering oxygen throughout the body. When at rest, the heart does not need to beat as frequently. Research strongly supports this important point. Endurance training and yoga are particularly effective at significantly lowering RHR.
Over-exercising can actually lead to an increase in RHR, which may seem counterintuitive. Comana explains that this is because the body is in a state of excessive stress. It constantly tries to recover from excessive demands, and this physical stress often manifests as an increase in RHR. This highlights the importance of finding a good balance. It is essential to allow time for recovery after high-intensity training.
Setting aside exercise habits for now, there are many other factors that play a significant role in determining your RHR. For example, genetic factors may be one of the most influential factors affecting RHR at present. Some people naturally have a lower heart rate, which does not necessarily mean they are healthier. Compared to those with slightly higher heart rates, this is simply due to different genetic variations. You may start from a different baseline due to your genetic traits.
Age is another important factor influencing RHR. As you age, RHR tends to increase slightly. This is a physiological change that occurs as part of the body’s natural aging process. Comana used a vivid analogy to explain this: the heart is like a car. As it ages, it naturally wears down, and its performance gradually declines. This natural wear and tear eventually leads to a slight increase in RHR.
Gender is also one of the factors influencing this difference. On average, women typically have a slightly higher RHR than men. Comana pointed out this important fact. A review published in a journal in 2014 noted that the average heart rate for adult men ranges from 70 to 72 beats per minute, while the average heart rate for adult women ranges from 78 to 82 beats per minute. This difference is not related to fitness levels but rather reflects physiological reality.
Some studies suggest that the primary reason for this gender difference lies in heart size. Women generally have smaller hearts than men. A smaller heart pumps less blood with each beat. To compensate for the larger volume of blood pumped by men’s hearts, women’s hearts need to beat faster. This difference in stroke volume and heart size explains the typical differences observed.
Elevated stress levels are another important factor. When the body is under stress, the sympathetic nervous system is activated first, preparing for a “fight or flight” response. This rapidly increases heart rate, and this increase appears to occur consistently. Insufficient sleep can also produce a similar effect, preventing the body from fully entering a resting state. Stimulants like caffeine can directly increase heart rate. Dehydration reduces blood volume, forcing the heart to work harder, which undoubtedly accelerates heart rate.Finally, certain medications can also affect RHR. They often cause a slight increase in RHR. RHR appears to be a dynamic indicator influenced by multiple factors, with both long-term habits and immediate physiological states playing a role.
Understanding these various factors is crucial. Exercise habits, genetic factors, daily stress levels, and fluid intake must all be considered. This knowledge is essential for correctly interpreting your own RHR data. It is not merely a simple number. It reflects the complex interplay of lifestyle, environment, and internal physiology. Understanding its influencing factors helps explain why the numbers change. This provides insights into areas that can be improved, allowing for positive changes by focusing on these specific areas.
Related posts:
Average Resting Heart Rate: What It Is, and How to Improve It
Best fitness trackers 2025: Measure steps, sleep, exercise performance and more
An elite endurance coach explains how to boost a key metric for longevity with the ‘Norwegian method’
