Attention: Pay attention to your resting heart rate!
by Ivana Himmelreich Posted on 25.01.2021 16:37 26.01.2021 10:20
A high pulse has mostly harmless causes. However, if the heart beats permanently too fast even in resting situations, it is put under enormous strain, which can be life-threatening. However, the resting pulse rate can be actively lowered. An effective measure is sport – regular exercise can change the pulse in the long term. But not all sports have this effect.
When is a high resting pulse dangerous??
In stressful or anxious situations, it is normal for the pulse rate to increase markedly. However, if the heart beats permanently too fast even in resting situations, this can become dangerous. The too frequent beating is too exhausting for the heart muscle in the long run. A resting heart rate of more than 70 beats per minute is associated with a 60 percent higher risk of premature death, even in healthy people. Especially for people with cardiac insufficiency, a low resting pulse prolongs life: the so-called relaxation phase, in which the heart muscle relaxes a little, is shorter with a high pulse and thus a risk factor. The causes of an excessively high resting heart rate can be an unhealthy lifestyle, psychological stress, but also serious heart disease.
Endurance exercise lowers resting heart rate
Sport can lower the resting pulse rate in the long term. According to Prof. According to Michael Bohm of the German Society of Cardiology, endurance sports such as jogging, cycling or swimming are ideal for achieving a calmer pulse. A pathologically fast heartbeat of more than 100 beats per minute is a case for medical treatment, according to Bohm. According to the German Heart Foundation, the average adult has a resting heart rate of 60 to 80 beats per minute. For comparison, marathon runners have a resting heart rate of only 30 to 40 beats per minute. But even light, regular exercise is perfectly sufficient for the positive effect: "You can and should stay fit by exercising in a controlled way," advises the cardiologist. Medical advice should be sought for information on ideal frequency and intensity, as factors would vary from person to person.
Measure resting pulse regularly
In order to be able to successfully adjust the duration and intensity of endurance sports, it is advantageous to measure one's own resting heart rate regularly. The pulse can be felt either with two fingers on one side of the neck, on the side of the larynx, or on the inside of the wrist. To the pulse measurement also pulse clocks or Fitnessarmbander are suitable. But a watch with a second hand will do as well. The resting pulse should ideally be measured in the morning shortly after getting up, or after a few minutes of relaxation. Since infections, stress and other factors influence the heartbeat, it is best to measure the value over several days and calculate the average to get the most accurate impression.