Have you ever wondered how many times your heart beats per minute? It is common for athletes and medical professionals to know how to measure the pulse. They need this information in order to monitor the physical state of the organism.

Each of us should know our body and be able to listen to the signals it sends. Monitoring blood pressure and pulse is simple and useful whether we are anxious, we check the general state of the body or monitor reactions after exercise.

How to properly measure your pulse yourself, where can you feel it best and which values ​​are worrisome? We give you a detailed guide below.

Normal heart rate

The frequency of the heart rhythm can reveal a lot about the state of our organism. People often do not pay attention to their heartbeat until illness occurs.

The number of beats is an important indicator of our physical fitness, stress level and overall health.

Pulse is one of the easiest vital signs to monitor. Measuring heart rate is a healthy habit for the prevention of cardiovascular diseases and can easily be carried out at home.

It is considered that the correct number of beats is measured in a state of rest, when our body is resting. The result will, of course, vary from person to person, depending on age, physical fitness, stress level, activity, even current mood.

A pulse that is within the normal range for a healthy adult ranges from a minimum of 60 to a maximum of 100 beats per minute. Values ​​below the minimum threshold indicate the presence of bradycardia (slow heart rate), and when values ​​exceeding 100 beats, we speak of tachycardia (rapid heartbeat). When the heart does not beat in a regular rhythm, it is called an arrhythmia.

Slow and fast pulse

Bradycardia and tachycardia are not always symptoms of the present pathology. There are conditions, such as sports activity or sleep, that sometimes increase or decrease the heart rate over a period of time.

Age is a decisive factor for the interpretation of the results. A low heart rate in young people may simply be an indication of constant physical training, while in older people a noticeable decrease in heart rate should cause more concern.

Heart beat abnormalities can be the first symptoms of the disease, but not necessarily.

Rates of 50 to 60 beats per minute are quite common, even in healthy people, and do not require special medical attention. Tachycardia, on the other hand, if it has a persistent rate between 80 and 100 beats per minute, especially during sleep, may be a symptom of hyperthyroidism or anemia.

There are many reasons why the heart beats faster or slower.

Tachycardia can be caused by:

  • Exercise and physical activity
  • Stress
  • Excitement
  • Caffeine
  • Taking other stimulants

Bradycardia often occurs in highly fit athletes whose heart muscle pumps blood efficiently with fewer beats.

Changes in heart rate are mainly the result of:

  • Dehydration
  • Infections
  • Anemias
  • Hormonal disorders
  • Problems with the thyroid gland

Heart rate and its monitoring

The number of heartbeats in a certain time interval represents the heart rate. The unit is expressed in beats per minute (bpm - beats per minute).

When the heart pumps blood through the blood vessels and the rest of the body, we feel the pulse as a rhythmic beating in the arteries.

Monitoring the pulse is extremely important:

  • Evaluation of physical condition - Athletes and more physically active people have a lower heart rate at rest, because their heart works more efficiently.
  • Monitoring health condition - A sudden jump or a sudden drop in heart rate is a signal for some health problems. These can be heart diseases, anemia, dehydration.
  • Recognition of body reactions - Stress, temperature, activity and the general state of the whole organism will affect the pulse and show how the body reacts to changes.

In the field of cardiology, an electrocardiogram known as an EKG is used to measure heart rate. For less precise control you don't need instruments.

Measuring the heart rate is simple and can be carried out at home. You can measure it by palpation on the wrist or on the carotid artery of the neck.

On the inside of the headboth hands, in the extension of the thumb, place the index and middle fingers and press gently. When you feel the beats, count them using a stopwatch. It is best to count the beats for a whole minute, but you can also do it for 30 seconds and multiply the result by 2 or 15 seconds, then multiply the number of beats by 4.

You can also measure your pulse using digital devices:

  • Digital blood pressure meters

  • Oximeters
  • Smart watches and fitness bracelets

What is a normal heart rate?

For people who are not very sporty types, we take a value between 60 and 80 beats for a normal pulse.

Values ​​to be expected when the body is at rest are related to age:

  • Newborn babies (from 0 to 1 month) – 70 to 190 beats per minute
  • Babies (from 1 to 11 months) – 80 to 160 beats per minute
  • Children (1 to 2 years) – 80 to 130 beats per minute
  • Children (from 3 to 4 years old) – 80 to 120 beats per minute
  • Preschoolers (from 5 to 6 years old) – 75 to 115 beats per minute
  • Adolescents – 70 to 120 beats per minute
  • Adults - the range of 60 to 80 beats per minute applies to calm, relaxed people in good health, while for less active and stressed people, normal values ​​are 60 to 100 beats per minute
  • Elderly population – 60 to 80 beats per minute depending on general health and activity

It should be borne in mind that a normal pulse is certainly individual and adapts to different factors.

Maximum heart rate per minute

Measuring the maximum pulse value is important for athletes and all those who engage in regular physical activities. Knowing about this parameter will help you determine the limits of training intensity.

There is a formula for calculating the maximum heart rate that can be adjusted to the characteristics of the individual and his physical condition.

The number of years of the subject is subtracted from the value 220

For example, if a person is 30 years old, the estimated maximum heart rate is 190 beats per minute (220 - 30 = 190).

This information is important for athletes to plan training, efficiency, endurance in order to optimize their performance.

When we are not talking about athletes, but about people who move normally, live and occasionally exercise, the same formula applies. It is important not to exceed 85% of the maximum heart rate during exercise in order to avoid ">heart overload and injuries.

How to raise a low heart rate?

Bradycardia or low heart rate, especially in athletes, is not always a cause for concern. If we are in good physical shape, we can be relaxed until other accompanying symptoms appear. When we detect symptoms such as fatigue, dizziness, fainting along with bradycardia, we need to find a way to raise the pulse.

The pulse can be accelerated in different ways:

  • Light physical activity - Warm-up exercises, light jogging or brisk walking are excellent and the fastest way to raise a low heart rate. Moderate activity will naturally speed up your heart rate and increase your heart rate.
  • Increased coffee intake - Caffeine is a stimulant that temporarily increases the heart rate. Drinking tea and coffee or any other caffeinated beverage is a quick way to get your heart rate up at home. Be careful not to overdo it and cause side effects such as insomnia or nervousness.
  • Hydration - A dehydrated body slows down the heartbeat. If your low heart rate is related to blood pressure, drink more water to increase circulation and raise your heart rate slightly. Adequate fluid intake is necessary for our body to function optimally.
  • Massage and stretching - Massage or muscle stretching improves circulation. In combination with fast walking, the heart rate increases.
  • Relaxation techniques and deep breathing – When you stretch gently with controlled deep breathing you encourage your cardiovascular system to work more efficiently. Breathing can regulate the pulse.
  • Avoidance of certain medications – Beta blockers used as therapy to lower blood pressure can lower the pulse. Their effect blocks adrenaline on the heart, and this reduces the number