What does your heart rate say about your health?

How well do you know your heart rate? Whether you are an experienced athlete or you spend a lot of time sitting, your heart rate can provide important insights into your overall health. Here are some guidelines to decipher what your heart might want to tell you.

What is a normal heart rate?

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You do not necessarily need a fitness equipment (sometimes defective) to measure your heart rate. The American Heart Association recommends placing your finger on a pulse point – the wrist, the inside of the elbow, the side of the neck or the top of the foot works better – and counting the beats for a minute. (You can also count the beats for 30 seconds and double the result if you wish.) Do it while sitting and relaxed (do not sip a cup of coffee) to find your resting heart rate and repeat it . repeatedly for verification. Also note the irregular rhythms.

Most people have a resting heart rate of between 60 and 100 beats per minute. And several factors can affect your position in this range, some perfectly normal and others may be of concern. For example, people who do a lot of physical activity tend to have a lower resting heart rate because their heart muscles are stronger and more effective. Plus, some medications, emotions, body position, weight and even air temperature can alter your heart rate, according to the American Heart Association.

But sometimes, your heart rate can alert you to certain diseases or signal future problems. It is therefore important to keep your finger on your pulse (no pun intended) to know what you are trying to say.

A slow heartbeat

Several factors can help slow the heart rate. In a healthy person, a slow rate may be related to excellent physical fitness, sleep and some medications, including blood pressure medications, according to Harvard Medical School. Athletes could even have a resting heart rate of about 40 beats per minute, which is perfectly normal for their body, says the American Heart Association.

But sometimes, a slow heart rate – or bradycardia – can signal a more serious health problem. According to the American Heart Association, there may be problems with the sinoatrial node (your natural pacemaker), problems with cardiac conduction pathways or heart damage. A slow rate may also be a symptom of hypothyroidism, too much potbadium in the blood or some infections, especially Lyme disease, says Harvard Medical School.

According to the American Heart Association, too slow heart rate can lead to tiredness, weakness, dizziness, weakness or confusion. You may also experience shortness of breath and difficulty in exercising. Without treatment, this can lead to blood pressure problems, fainting, chest pain and even heart failure. It is therefore important that you report these symptoms to your doctor.

A fast heart rate

Just like with a slow heartbeat, a fast pace can sometimes be perfectly healthy. Of course, exercise increases a person's heart rate, "especially if it's rigorous or badociated with dehydration," according to Harvard Medical School. Emotions can also make your heart beat faster, as can stimulants such as caffeine. In addition, pregnancy can cause women to have a faster heart rate.

On the other hand, several diseases and some drugs are linked to a fast heart rate. Most infections and fevers have a high rate. In addition, it can be caused by a low potbadium level, anemia, overactive thyroid or asthma. And it may be badociated with some heart problems, including "cardiomyopathy (in which the pumping function of the heart is reduced), atrial fibrillation or ventricular tachycardia," says Harvard Medical School. It can also be a harbinger of future heart problems.

In addition, a study published in the journal Heart revealed that a high resting heart rate is linked to a lower physical form, which can be a predictor of premature death. Participants whose resting heart rate was between 81 and 90 beats per minute doubled their risk of death and those whose resting heart rate was greater than 90 beats per minute tripled their risk.

According to Harvard Medical School, symptoms of rapid heart rate include palpitations, shortness of breath, chest pain or tightness, dizziness, lightheadedness, and fatigue. But sometimes people do not have any symptoms, so it's a good idea to monitor your heart rate and live a healthy heart.

Use your heart rate for a better exercise

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In addition to acting as a warning sign for health problems, your heart rate can also help you get the most out of your workouts. And it's essential to know your target heart rate zone.

First, calculate your maximum heart rate, which is usually 220 minus your age. "It's the maximum number of times your heart has to beat per minute during exercise," according to the Mayo Clinic. Your target area for moderate to vigorous exercise should be between 50% and 85% of your maximum heart rate. If you want to avoid calculations, many online charts can be used as a guide.

The US Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity per week or 75 minutes of vigorous aerobic activity. And your heart rate can be an objective indicator of your efforts. Moderate activity should account for about 50 to 70% of your maximum heart rate, while vigorous activity accounts for about 70 to 85%, according to the American Heart Association.

However, before you get used to controlling your heart rate throughout your workouts, do not forget to measure your feelings too. "Studies show that your perceived effort compares well to your heart rate," according to the Mayo Clinic. "So, if you think you're working hard, your heart rate is probably higher than usual." Moderate activity should allow you to breathe faster (without being out of breath), sweat slightly after about 10 minutes and be able to continue a conversation. . A vigorous exercise should make you breathe deeply and quickly, sweat after a few minutes and unable to say more than a few words without taking a breath.

Listen to your body and be conscientious when you overwork. If a workout seems particularly difficult or if your heart rate is too high, back away. If your heart rate is too low, you may want to speed up. Of course, always consult a doctor about changes in physical activity or problems that occur while you exercise. This little extra attention to your heart rate could do wonders for your overall health.

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