Maintain good resting heart rate is extremely important for long term health, and there are many ways to maintain a heart rate in healthy rest, including intense cardio exercises , be healthy sleep enjoy massage by adding fish oil to your diet, urinating regularly, quit smoking , down stress , and many more!
healthy resting heart rate
When we exercise or exercised as ours, the heart rate increases. The same happens when we are in stressful situations, when we get excited, or when we see that someone special. While high heart rates are normal in some circumstances, it is important that our heart rate at rest remain at a manageable speed. high resting heart rate are good indicators and predictors of heart disease and a variety of other health problems, so keep your lower heart rate at rest is very important.
For those who do not know, your heart rate is measured in beats per minute and a resting heart rate is the pulse when your body is completely at rest. Imagine sitting in your office, working on something pretty nice, no stress, and yet your heart is beating furiously. That’s unnecessary strain that can wear your heart, and also lets you know that something may be very wrong with your cardiovascular system.
Fortunately, the importance of a low rate, balanced heart at rest is well known, and a significant amount of research has been done on the subject. It is generally understood that resting heart rate tends to rise as we age , although genetics and lifestyle also play an important role as well.
There are certain medications that can lower your resting heart rate, but this type of artificial manipulation and pharmaceutical your system is not recommended, especially since there are many strategies lifestyle and fitness that can help reduce resting heart rate quite easily. Now, let’s take a closer look at 10 ways to maintain a healthy resting heart rate.
10 ways to maintain a healthy resting heart rate
1. Add fish oil to your diet: Fish oil, which is rich fatty acids omega-3 fatty acids well known to be beneficial for heart health, can also help regulate the heart rate at rest and keep it nice and low. Indeed, fish oil can help the vagus nerve in heart function more efficiently, while maintaining low heart rate rest longer. Numerous studies have shown a direct decrease in resting heart rate after a relatively short period of regular consumption of fish oil capsule. You can also add a little overweight salmon and tuna your weekly diet.
2. intense cardiovascular exercises: Perhaps the most important aspect of your lifestyle that can reduce resting heart rate is regular and intense cardio. For the pumping of your heart rate during these exercises actually strengthen your parasympathetic nervous system, making it more reactive to the activity and behavior. Therefore, once your are finished exercising, your parasympathetic nervous system is the best in the recognition of a state of “rest” and helps keep your heart rate lower rest, as if preparing next effort. 3-4 workouts per week of 30-40 minutes should be enough to significantly lower your resting heart rate to healthy levels.
3. Go to the bathroom regularly: This may seem a bit unusual, but in fact, regular and avoid voiding the “holding it in” can lower your resting heart rate. When the bladder is full, you can increase your normal heart rate up to 10 lpm. It turns out that when you need to urinate, the sympathetic system, constriction of blood vessels activates and increasing blood pressure.
4. Quit smoking: There are many reasons for quit smoking, but its effects on heart rate at rest are particularly important to consider. Nicotine is an astringent substance; “fever of nicotine” is an explosion of blood pressure as our vessels constrict, raising the heart rate. If you want a lower resting heart rate, stop the constriction of blood vessels and get rid of cigarettes once and for all!
5. Reduce stress: This may be easier said than done, but nothing can be done to , reduce stress in your life will lower inflammation throughout the body, eliminating the chronic presence of stress hormones into the bloodstream, and lower resting heart rate. Meditation yoga , tai-chi, and better organized life can help eliminate the daily stress and keep your heart rate calm.
6.Get a massage stress hormones in the body. Things like adrenaline, cortisol, norepinephrine and function in their fight or flight response, which increases your heart rate to give you the energy to act. By reducing these chemical substances in the system, you can leave your resting heart rate up to 8 lpm.
7. Sleep better: If your sleep is disturbed constantly, either concern or external stimuli, heart rate jumps from his dream state of consciousness a surprise. It can often be difficult to get that resting heart rate down, making it more difficult to sleep, causing fatigue and restless sleep. It is important that your body rest continues, so do the best for eliminate potential disturbances while you are getting your heart beat!
8. Cut back on caffeine and alcohol: The natural caffeine increases heart rate to provide that caffeine burst of energy, and can wreak havoc on its natural cycles of rest and activity. Similarly, alcohol is directly connected not only with other health problems and inflammation in the body, but also with a heart rate above average rest. The ease of coffee and isolated after a glass of wine or two – no more
9. Vary your exercise: The exercise of any kind is important for improve (decrease) your resting heart rate, but there are ways to exercise even more effective . That is, if you are able to switch up your exercises, using different muscle groups and change weight resistance training and cardio, the effects are even stronger. Your parasympathetic nervous system will have to be even more adaptive if you make efforts in different ways, so it’s even better to bring your heart rate to a healthy low level.
10. Losing weight: Overweight and obesity can cause a huge amount stress on your body. Inflammatory effects of adipose tissue alone can make your resting heart rate is higher, and excess weight also makes it more difficult normal activities, causing a natural strain, at heart, even when not involved in the traditional “ physical activity “. Moderating your diet and participation in a fitness plan can help you lose weight and keep your heart rate low and healthy rest!