Have you ever wondered how many times your heart beats per minute? This is what we call our heart rate or ``Heart Rate''. It's like a little engine in our body. Its speed changes depending on what we do and say, and what we feel. Isn't it amazing? So today, let's talk about this heart rate in a simple way.
What exactly is heart rate?
Simply put, heart rate is the number of times your heart beats in one minute. You know, this is something that our body automatically controls. That means when we run, exercise, or are very happy or scared, our heart rate increases . Similarly, when we sleep, rest, or are calm, this rate decreases . This is something that adjusts according to our body's needs.
Why do we need to think so much about heart rate?
You might be thinking, "So this is just something else, why is this such a big deal?" Actually, heart rate is an important thing that tells us a lot about our health .
- Doctors check this: When you go to see a doctor, you've probably seen them check your pulse. That is, they check your heart rate. This is usually done during a routine annual checkup, when you have an illness, or before surgery.
- Important for exercisers: If you're an exerciser, this will help you know if you're working out properly or overexerting yourself.
- It can identify health problems: Whether your heart rate is much higher or much lower than normal , it can be a sign of heart disease or another health problem. Not only that, but doctors can also get an idea of some diseases by the way these pulses feel throughout our bodies.
How do you measure your heart rate? It's very easy!
This is a very simple test to take. You can do it yourself at home. It is a non-invasive and painless test.
1. Find your pulse: Place your three longest fingers (thumb, middle finger, ring finger) together and press lightly on a spot on your skin. This pulse is the pressure you feel as blood flows through some of the arteries in our body.
- Best places: Often the easiest places to check your pulse are the collarbone (side of your neck), where the ``Carotid artery`` is located. Or the wrist (on the side of your arm, down the side of your thumb). Where the ``Radial artery`` is located.
2. Count: After finding your pulse, look at a clock and count how many times your heart beats in 60 seconds (one minute). If you have difficulty counting for 60 seconds, count for 30 seconds and multiply by two. Or you can count for 15 seconds and multiply by four.
3. Your heart rate: The value you get is your heart rate. This is what we call `bpm` (beats per minute).
Resting Heart Rate: This is the name given to the heart rate measured when you are calm and doing nothing.
You can measure this while you're exercising or after you're done. That way, you can know how intense your workout was.
Some of the current fitness tracking devices, such as wristwatches, automatically measure and display your heart rate.
What do the measurement results say?
You will be given a number directly. This is the number of times your heart beats per minute. By looking at this number, you can tell whether your heart rate is within the normal range or not.
What should a normal heart rate be like?
This is different for each person. It depends on your age and overall health . Generally, a younger person's heart rate is slightly higher.
### Normal resting heart rate for young children (while awake):
- Newborns (birth to 4 weeks): 100 to 205 beats per minute (100-205 bpm)*
- Infants 4 months to 1 year: 100 to 180 beats per minute (100-180 bpm)*
- Toddlers 1 to 3 years old: 98 to 140 beats per minute (98-140 bpm)*
- Preschoolers 3 to 5 years old: 80 to 120 beats per minute (80-120 bpm)
- School-age children 5 to 12 years old: 75 to 118 beats per minute (75-118 bpm)
- Adolescents (13 to 18 years old): 60 to 100 beats per minute (60-100 bpm)
*These figures are based on when the children are awake. These values may be lower when they are sleeping.
### Normal resting heart rate for adults (ages 18 and older):
- 60 to 100 beats per minute (60-100 bpm)
What is the target heart rate and maximum heart rate we should aim for when exercising?
If you are an exerciser, this section will be very important for you.
- Target Heart Rate: This is the best range for your heart rate to stay in when you're doing moderate-intensity exercise (for example, brisk walking). This level is ideal because it's just enough to benefit your heart, and it won't put you in unnecessary strain.
- Maximum Heart Rate: If you want to exercise really hard, you can go up to about 95% of your maximum heart rate. But don't go too high. Doing so may put you at greater risk than the benefits.
Important: If you don't exercise regularly, it's important to talk to your doctor before starting a new exercise program. This is especially important if you have a history of heart disease, breathing problems, or circulatory problems. Your doctor can give you the best advice on how to exercise safely and effectively without putting your health at risk.
### How to calculate this?
You can calculate your own maximum and target heart rates.
- `220 - Your age = Maximum Heart Rate`
- `Maximum speed x 0.6 = lowest value in target range`
- `Maximum speed x 0.8 = highest value of target range`
For example, if you are 40 years old:
- Maximum heart rate: `220 - 40 = 180 bpm`
- Lowest value in the target range: `180 x 0.6 = 108 bpm`
- Highest value in the target range: `180 x 0.8 = 144 bpm`
That means, you should try to keep your heart rate between 108 bpm and 144 bpm when you exercise.
What is increased heart rate? (Tachycardia)
If your heart rate is more than 100 beats per minute (`100 bpm`) when you are at rest, doctors call it `Tachycardia` . This may indicate that there is a problem with the system that signals your heart to beat. Examples include conditions like `(Atrial Flutter)` and `(Ventricular Tachycardia)`.
However, not always an increased heart rate is a heart rhythm problem (Arrhythmia). Sometimes, the heart rate can increase due to the following reasons:
- Dehydration
- Some kind of infection
- Fever
- Pain
- Anxiety
- Thyroid disorders
If you are under a lot of stress , worry , or the weather is very hot or humid , your heart rate may also increase. These are temporary conditions. Therefore, measure your heart rate again after you have calmed down a bit, or after the conditions have passed.
What is a slow heart rate? (Bradycardia)
If your heart rate is less than 60 beats per minute (`60 bpm`) when you are at rest, it is called ` Bradycardia`. This may indicate that there is a problem with the system that signals the heart to beat. An example is a condition called `Heart Block`.
If you are taking certain medications, such as beta-blockers , your heart rate may slow down. This is not always a cause for concern. Most of the time, you are taking these medications to lower your blood pressure or make your heart work easier.
If you are a very active exerciser , especially a competitive athlete, your resting heart rate may be lower than 60 beats per minute. For some athletes, this can be as low as 40 bpm. However, for the average person, such a value can be dangerously low.
What to do if the heart rate is abnormal?
If your resting heart rate is outside the normal range, you should see a doctor. It's important to get it checked out, as a heart rate that's either too high or too low can be a sign of a problem.
When should you see a doctor?
If you have any concerns or questions about your heart rate, it's best to talk to your primary care provider (PCP). He or she can answer your questions and refer you to a specialist if necessary.
If you have any of these symptoms, definitely see a doctor:
- If you feel dizzy when your heart rate is high.
- If your resting heart rate continues to be too high or too low .
- If your heartbeat feels irregular, skipping, or out of sync .
- If you feel a thud when you take your pulse instead of a "thump," this is also called a "thrill. " This can be a sign of some heart and circulatory problems.
- If you feel your heart beating fast without feeling your pulse (this is called ``Heart Palpitations'').
It is also very important to visit your family doctor at least once a year for an annual health check-up . It is common to have your heart rate checked at that time. It can also detect many diseases (even dangerous, asymptomatic diseases) early. If detected early, many things can be treated.
Finally, take-home message
Now you understand what heart rate is, how it is measured, and what it can tell us.
This is something you can easily measure for yourself. If you regularly measure your heart rate, you can get an idea of what your "normal" number is.
- If you ever get an unusual reading, don't panic. Think about what you were doing before it happened. There may be a logical reason for it (e.g., when you were scared after running away).
- However, if you continue to get abnormal readings, or if you have any concerns about them, be sure to see a doctor. They can help you determine what's causing your heart rate to be out of the normal range.
Taking care of your heart is like taking care of your whole body. So, it's worth paying attention to this small, but very important thing.
` Heart rate, pulse, heartbeat, normal heart rate, heart disease, exercise
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