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Wellness

What Is A Low Heart Rate?

There’s a common misconception that low-risk heart rate training is all about pounding out the heart rate at a slower rate. It’s not. You can build up to a more challenging workout faster, by simply training harder.

If the number on your pulse monitor suggests that your heart is beating too fast, don’t panic. You may have high blood pressure, for example. High blood pressure has been linked to a number of conditions, among them heart disease and premature death, but researchers have found a number of additional diseases in people who have high blood pressure. “We just thought low-risk heart rate training would improve some of those other things that are related to poor health,” said Dr. Scott Kripal, a doctor who has pioneered many of the research protocols that have led to the current state of the art of low-risk exercise.

In the following sections, I’ll talk a little bit about your heart. I’ll also talk about how to use training to help build strong hearts and make people feel less stressed out. Then you can get into the meat of what exactly low-risk heart rate training is.

What Is Your Heart Rate?

How do we quantify the heart’s rate of contraction? The heart’s electrical activity varies with exertion and also with the flow of blood through it. You can think about the heart’s heart rate (HR) as the speed at which the heart’s pumping force changes. Your heart rates are typically measured with a pulse oximeter – a small, metallic box often attached to your wrist that measures heart rate and pressure. There are other options, too – such as a cuff that you wear on your wrist – but one method called continuous HR monitoring is the best way for most people to measure their heart rate. The rate is then plotted on a graph called the heart rate monitor, where your resting heart rate (rHR) is plotted on the vertical axis (top).

A heart rate monitor like these can be found at most exercise equipment stores nowadays. They’ve gotten so handy for people exercising in public places that stores have started to sell them for sporting teams and fitness centres too.

But it’s not uncommon for people to get a little confused when they first get one! How do you understand your heart rate? It just requires an understanding of the most basic science. There are many different ways you can measure your heart rate. If you walk around and get dizzy, you should have your pulse oximeter set to 110-120 bpm. If you’ve lost consciousness for more than a minute, the monitor will automatically drop the reading for you to 90 bpm. When it gets to your resting state, you should have your monitor set at 60-65 bpm for a resting heart rate. If you are sweating, you will experience some heartbeats, for a variety of reasons. These fluctuations are sometimes referred to as “interbeat intervals”. In general, interbeat intervals are shorter when you’re under stress. The amount of heartbeats that occur over the course of a second varies depending on how many beats you have. If you are training to raise your heart rate, though, you should try to remain as relaxed as possible.

Once you’ve gotten your normal resting heart rate, there are two ways you can look to raise it further. In training, you can do some type of “aerobic training,” a combination of running, swimming, or cycling in the heat that involves running a long distance. If you exercise as little as possible in the winter – or if you do intense aerobic exercise during the first few weeks of the season – you can keep your resting heart rate below 60 bpm. If you then increase your cardio exercise during the warm-up for your training, you can raise your resting heart rate by several beats over the course of the exercise. If you are trying to train a higher heart rate that requires sustained periods of high intensity, you will want to keep your heart rate running at a higher than normal rate.