What is your heart's 'reserve'? Let's talk about Heart Rate Reserve!

When you exercise, run, or climb stairs, your heart rate increases significantly, right? And when you sleep, or just watch TV, your heart rate is very calm and low. Did you know that the difference between these two speeds, the range between the minimum speed at which your heart can remain calm and the speed at which it can go at maximum effort, says a lot about your physical health, especially your heart's fitness? That's what we call heart rate reserve, or Heart Rate Reserve (HRR), in medicine.

Simply put, what is Heart Rate Reserve (HRR)?

This is a very simple concept. Imagine that your heart has a 'reserve' of energy that can be used to perform certain tasks.

Heart Rate Reserve (HRR) = Your Maximum Heart Rate - Your Resting Heart Rate

Simply put, it's the difference between your maximum heart rate (the speed at which your heart beats during maximum exercise) and your resting heart rate. The higher this number, the more fit your cardiovascular system is. This means that your heart has more 'room' to adapt to stress.

Why does our heart rate change from time to time?

Your heart is an amazing organ. At any time of the day, whether you're sleeping or running, it works nonstop to provide the cells in your body with the oxygen and nutrients they need. The rate at which your heart beats should change depending on your activity. There are several factors that affect this.

Okay, so how do we calculate this HRR value?

This is something you can do at home very easily. There are three steps to this. Let's look at them one by one.

Step 1: Measure your resting heart rate.

This is the number of times your heart beats per minute when you are at rest, without any exertion. The best time to measure this is first thing in the morning, before you get out of bed . This is because your body and mind are at their most relaxed at that time. If you take this measurement after drinking coffee, starting your day's work, and feeling stressed, you won't get an accurate reading.

How to measure:

1. Place the index and middle fingers of your right hand together and place your left wrist on the right side, with your thumb facing you.

2. You will then feel a subtle pulse.

3. Look at a watch and count the number of times your pulse beats within 30 seconds .

4. Multiply that number by two . That is your resting heart rate (per minute).

(For example, if your pulse beats 35 times in 30 seconds, 35 x 2 = 70. Then your resting heart rate is 70 beats per minute (70 bpm)).

The average resting heart rate for a healthy adult is between 60 and 100 beats per minute. However, in people who exercise regularly, such as athletes, this rate can be as low as 40. This is a good indicator of their heart's fitness.

Step 2: Find your maximum heart rate.

This is the speed at which your heart can safely beat during maximum exertion. We use a simple formula based on age to find this.

• The simplest method: 220 - your age = maximum heart rate

For example, if you are 40 years old:

220 - 40 = 180

That means your maximum heart rate is about 180 beats per minute (180 bpm).

Step 3: Now let's calculate the HRR!

Now we have both the values ​​we need. All we have to do is substitute them into the formula.

HRR = maximum heart rate - resting heart rate

Let's take the same example of the 40-year-old person we used earlier.

• His maximum heart rate (Maximum HR) = 180 bpm
• Let's say his resting heart rate (Resting HR) = 70 bpm

So, his Heart Rate Reserve is:

HRR = 180 - 70 = 110 bpm

This value of 110 means that his heart has a range of 110 beats per minute to increase its speed from a resting level to a maximum level of exertion.

What is the benefit of knowing this HRR value?

This is not just a number. It can be a great help in planning your workouts. You can use it to determine the intensity of your workouts in particular.

Doctors, especially in cardiac rehab programs, use this HRR value to determine the appropriate exercise level for patients. It's called the Karvonen method .

You can also use this method to set your exercise goals (Target Heart Rate).

Your exercise target (Target HR) = (HRR x Intensity %) + Resting Heart Rate (Resting HR)

Imagine that a 40-year-old person with an HRR of 110 needs to exercise at a moderate intensity , that is, at about 60% intensity.

1. First multiply the HRR by the intensity: 110 x 60% (or 0.60) = 66

2. Now add his resting heart rate to that: 66 + 70 = 136

That means, if he wants to exercise at a moderate intensity, he needs to maintain his heart rate at 136 beats per minute (136 bpm) .

Is a low HRR dangerous?

We now know that the higher the HRR, the better. It means your heart is healthy and fit. Some research has found that people with low HRR during exercise, especially men, may have a slightly increased risk of sudden cardiac death in the long term.

But there's no need to be afraid of this. The most important message we get from this is that regular exercise can improve your heart health and HRR . No matter your age, it's never too late to improve your fitness level.

I'm too lazy to do these calculations, isn't there an easier way?

There really is. A very simple way to measure your intensity when you exercise is the "Talk Test."

• Moderate Intensity: If you can talk to a friend while exercising without getting out of breath, you are at moderate intensity. You can speak in full sentences.
• Vigorous Intensity: If you have difficulty speaking more than two or three words at a time while exercising, you are at vigorous intensity.

This simple method often works very well for calculating goals. So if you don't have a fitness tracker or don't have time to calculate, you can use this method.

Heart Rate Reserve, Heart Rate Reserve, Heart Rate, Heart Health, Exercise, Physical Fitness, Resting Heart Rate, Maximum Heart Rate, Fitness