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What Should Be Your Heart Rate, What Affects Your Heartbeat? Sport and Healthy Heartbeat

What Should Be Your Heart Rate?

Sport slows down your heart rate, which looks better for health and longevity.

People were aware of their heart rate. thousands of years. However, it is not that easy to know the meaning behind beats.

Numerous factors affect our heart rate, including age, medical condition, medications, diet, and our fitness level. Today, we are even more aware of our heart rate thanks to devices such as smart watches that can measure every beat during rest and exercise.

How should we measure our heart rate?

Surprisingly, there are more than twelve places where you can feel your pulse. But there are two of the easiest and most reliable – the radial artery that runs from the inside of the forearm to the base of the thumb; and the carotid artery that runs from the front of the neck to the side of the Adam’s apple.

A: measurement of carotid pulse B: measurement of radial pulse.

The best way to measure heart rate is to sit and rest for a few minutes, then gently squeeze the artery using two fingers (you can measure your own beat, not your thumb) and count the beats for 15 seconds. Multiplying this by four gives your heart rate in beats per minute.

If you are using the carotid it is important to check only one side at a time and not massage the artery – this will detect blood pressure flowing through the artery and point to the heart to keep it in a tight range; Stimulation of this area can cause deceit by lowering heart rate and blood pressure.

Your heart is powered by electricity – in fact, every heartbeat is the result of a small electrical pulse that passes through the heart muscle. These pulses can be measured in an instant using Electrocardiography (EKG), which is the most reliable and informative measurement of your heart rate. The test is non-invasive, painless, and available from most GP practices and pathology wards.

Wearable devices like smart arms light up instead of pressing to measure the heart rate. When the volume of small arteries in your wrist increases temporarily with each heartbeat, the amount of light reflected back into a conductor on the watch changes – and the frequency at which these fluctuations occur is the heart rate.

They are an attractive way to have real-time heart rate recording during rest and activity, but they have inherent limitations due to the simplicity of their design and movement-induced interference can often interrupt their recording.

Maximal Heart Rate During Exercise

Coronary Artery Disease in developed countries
it is the leading cause of death (10). However, a prognostically important coronary artery
Many patients with the disease can remain asymptomatic (10). Exercise test that asymptomatic
helps to reveal the risk in the patient group (11). Exercise test ST segment analysis
It also helps to determine functional capacity, chronotropic response, HRR and ventricular ectopia (11).
With the start of the exercise, vagal retraction occurs and this is 30-50 / min at heart rate.
causes an increase; however, increases above this are due to sympathetic activation. The higher the heart rate increases during exercise, the
the better the prognosis.

Maximal heart rate generally decreases with age (1). In one study, the most important influence determining the maximal heart rate was age (75%), type of exercise and continuous exercise.
or not doing it was found to have a 5% effect (12). Smoking also affects the response to exercise, and the heart rate increases less in smokers compared to non-smokers during exercise (13).

High altitude places, In cases where the environment is hypobaric, there is less increase in heart rate with exercise (1). This is because the CNS response to exercise is reduced due to a decrease in-receptor sensitivity at high locations (1).

What is a normal heart rate and what affects it?

As an adult, the normal range for resting heart rate is 60 to 100 beats per minute. This applies to anyone over 17 – babies and children. having a faster heart rate due to their smaller body and heart size. This “normal” range for heart rate does not change throughout adult life.

Many things can cause your heart rate to increase (known as tachycardia):

  • Exercise: When you exercise, your heart rate needs to increase to pump more blood into your body. A normal person pumps about five to six liters per minute, and the average person can get 20 liters of water per minute – athletes can go up to 35.
  • Coffee and energy drinks: Caffeine increases your heart rate by blocking adenosine. A chemical that causes drowsiness in the brain and slows down the heart rate.
  • stress: causes stress and excitement activation. The sympathetic nervous system is designed to biologically help us search for food or escape from animals. But nowadays, it tends to be more and more active when we have a difficult conversation at work or become difficult to watch. game of Thrones
  • Infection: severe infections, especially when they spread into the bloodstream (sepsis), put more pressure on the heart as more blood flow is required to transport immune cells from the bone marrow and lymph nodes to target the infection. A higher heart rate alerts doctors that the infection is severe
  • thyroid disease: your thyroid is a gland in your neck that tries to protect your metabolism – an overactive thyroid gland can increase your heart rate, causing weight loss, irritability, heat intolerance and diarrhea.
  • Heart arrhythmias: The normal electrical activity of the heart can also be interrupted, causing tachyarrhythmias where the heart beats rapidly and abnormally. Atrial fibrillation is the most common arrhythmia in which the pulse is irregular and can cause symptoms such as palpitations, shortness of breath, and dizziness. One of the most serious complications is stroke.

Which heart rate should we target?

Although the “normal” heart rate range is fairly wide at 60-100, the evidence of increased heart rate in the lower part of the spectrum is better for you.

In the large US study, a higher heart rate was associated with heart attacks and more cases of heart attacks, strokes, heart failure and premature death from non-heart related causes. Patients with a history of heart attack look better in those with a low heart rate and we usually give tablets that slow the heart down.

But the conversation is correct when we exercise. Most people’s highest heart rate when exercising is 220 minus ages (then a 190-year-old 30, a 160-year-old 60). If your heart rate is more than 10-20, higher than your age maximum when exercising, this may be due to abnormal conduction of the heart.

“Chronotropic insufficiency” is a bad sign when the heart is unable to increase its pace (exercise) and the heart cannot speed up as much as it needs due to increased demand. It is also important that the heart rate drops to normal after exercise (heart rate improvement). Premature death is more likely.

Can I change my heart rate?

It’s more important than trying to reach a lower heart rate, just trying to do more than what we know keeps us healthy. Plenty of exercise (at least 30 minutes of moderate intensity five times a week), relaxation, a healthy diet, and keep an eye on your blood pressure and waist.

The Conversation Wearable devices are great at providing you with a heart rate, but you should see your doctor if they are not always accurate and especially if you are getting abnormal readings.


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