everything you must know about heart rate if you love running

2.5 billion. This number does not refer to the age of the Earth, but the average number of times each person's heart beats in a lifetime. Breaking this number down further, a person's heart beats 100,000 times a day, pumping about 7,500 liters of blood.

Heart rate refers to the exact number of times the heart beats per minute. Although some people do not pay much attention to certain body metrics like blood pressure or weight, they are still important. For example, a person's resting heart rate can reveal a lot about the function of the heart muscle.

Resting heart rate refers to the number of times the heart beats per minute when you are relaxed, lying down, and emotionally stable. Typically, a person's heart rate is lowest during sleep or other non-active states and increases with physical activity.

What is a normal resting heart rate?

A normal resting heart rate is between 60 and 100 beats per minute.

A resting heart rate within the normal range is important because it means the heart muscle is under less strain, meaning the heart does not need to work too hard.

Think of the heart as a sports car, and the oxygen in the blood as gasoline. The faster the car goes, the more gasoline it needs, and the more blood the heart needs to pump, increasing the heart's workload to keep the car running at speed.

What happens with slow and fast heart rates?

A heart rate exceeding 100 beats per minute is called 'tachycardia,' which can be caused by fever, anemia, dehydration, and the release of adrenaline triggered by physical or emotional stress. Adrenaline is like gasoline on fire for heart rate. It can cause more serious problems such as fainting, stroke-inducing blood clots, and even heart failure.

A 2010 study found that people with an average heart rate exceeding 84 beats per minute over five years had a 55% higher chance of dying from heart disease compared to those with lower resting heart rates.

On the other hand, a heart rate below 60 beats per minute is called 'bradycardia,' which can lead to insufficient blood flow to the brain. Abnormally low heart rates can cause symptoms like fatigue, dizziness, and even loss of consciousness. Sometimes, taking certain medications, such as beta-blockers for high blood pressure or medications for hypothyroidism, can result in a lower resting heart rate. Abnormalities in the heart's electrical pathways can also reduce heart rate.

These are all abnormal low heart rate conditions, but a low resting heart rate is not always a bad thing. Endurance athletes—such as cyclists and long-distance runners—can have resting heart rates as low as 40 beats per minute and still be very healthy.

However, there are some exceptions. In some cases, excessive exercise can lead to 'athlete's heart,' where the heart enlarges and is accompanied by a low heart rate. But runners need not worry; this is usually a good thing.

As long as it's not excessive, the best way to maintain a healthy heart rate is through physical exercise. Experts recommend combining aerobic exercise with strength training for a total of about 150 minutes per week.

How to understand your own resting heart rate?

With today's technological advancements, various heart rate monitoring devices can provide astonishing accuracy. A 2017 study by Stanford University found that the heart rate detection function of 6 out of 7 fitness tracking devices had an accuracy rate of over 95%.

However, we should not always rely on technology. The best way to understand your resting heart rate is actually by feeling the pulse on your wrist or neck.

Place your index and middle fingers on one side of your neck's windpipe to feel the pulse; for the wrist, use your fingers to find the pulse between the bone and tendon on the thumb side of your wrist. Once you find a steady pulse, count the number of beats in 15 seconds and multiply by 4 to get your resting heart rate.

Although our resting heart rate may vary daily, maintaining a healthy basic range is very important. If changes in your heart rate have caught your attention, it may indicate some internal issues. Especially if your heart rate is consistently below the resting range or if you frequently experience unexplained rapid heartbeats.

Regular exercisers should also not ignore abnormal heart rate conditions. If you find your usual training routine more exhausting and requiring more effort, it may be a sign that you need rest or should see a doctor.

Additionally, sudden changes in heart rate, whether too fast or too slow, should also be a cause for concern.