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The Resting Heart Rate is used as a measure of a person’s physical fitness level and often used with the Recovery Heart Rate to obtain a person’s physical fitness improvements.   An average Resting Heart Rate for women is between 70 - 80 beats per minute.  Being that I have maintained a high level of fitness throughout my life and am currently training for another marathon, my Resting Heart Rate averages about 45 - 50 beats per minute.  Generally, the fitter you are, the lower your Resting Heart Rate. This is due to your heart muscle basically becoming bigger and stronger therefore able to pump more blood with each beat. An appropriate amount of Aerobic exercise is the best way to maintain a healthy Resting Pulse Rate.   A higher resting pulse than usual can be a sign of not only the lack of physical fitness in your routine, but over-training as well.  

When you are recovering from a workout, your metabolism and heart are working harder to repair your body and get it back to a homeostasis. Therefore, if in the morning you have a higher resting heart rate than usual, your body could still be in a state of repair and you should adjust your workout regimen accordingly to prevent over-training or injury.  If your workouts are effective, your resting heart rate will slowly decrease, or at least remain constant. If your Resting Heart Rate is over 100 beats per minute, you should consult with your doctor.
First of all, I recommend that you take your Resting Heart Rate first thing in the morning.  This should be taken on a morning where you can wake up peacefully, on your own, without an alarm startling you awake.  I also recommend counting the heart beats per minute for 15 seconds and then multiplying that number by 4.  Now, take your Resting Heart Rate several separate times, then from that average you can begin to monitor your rate periodically for your own physical assessment. 

Recommendations for a Healthy Resting Heart Rate:

  1. Drink at least 8 glasses of water every day...
  2. Attempt to get at least 7 hours of sleep every night...
  3. Cardio Is The Key - Swimming, Running, Walking, Biking, Aerobic Classes.  Anything physically active that gets your blood pumping.  For a healthy Resting Heart Rate, you should be exercising within your Target Heart Rate one for at least 30 minutes, at least 3 days every week...
  4. Reduce your stress.  This is the easy one (lololo).  Take at least 10 minutes every day to focus on yourself.  Take some time for deep-breathing exercises.  Inhaling through the nose, allow the lungs to completely fill with air before exhaling slowly through the mouth.
  5. Sometimes caffeine as well as certain medications will affect your active and inactive heart rate.  If that is a concern, consult with your doctor as to how the medication you may be taking would affect your training and your Resting Heart Rate.
  6. As always, limit alcohol intake and avoid smoking...
  7. This last one goes along with all the rest.  Maintain a healthy weight by watching what you eat and staying physically active...

 





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