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Normal pulsations

Heart rate is a vital and important sign with which to measure your state of health. It is responsible for measuring the number of times per minute that the heart beats or contracts. Although you must bear in mind that their speed can be altered as a result of increased physical activity, a threat to safety or even an emotion.

The normal pulse at rest are located between 50 and 100 beats per minute and are what a person when relaxed. Having a normal frequency does not indicate that you do not have any type of disease, but it is relevant to identify them.

What is heart rate?

We can define heart rate as the number of times the heart beats during one minute, which is expressed in beats per minute. For proper functioning, the heart has to pump blood to all organs at a specific rate and at a certain pressure , known as blood pressure.

Given the importance of this process, each beat requires significant energy consumption. Every time the heart beats, it pumps blood with nutrients and oxygen to the body and returns waste products.

It is common to confuse the pulse with the heart rate . The pulse rate is equivalent to the heartbeat, since its contractions cause an increase in blood pressure, which will cause a significant increase in pulse.

What is the normal heart rate?

At birth, the heart rate is high because the body is subjected to intense activity, but from the first month of life, it decreases until reaching adulthood. From the age of 20, it is usually stable. Despite this, the frequency varies throughout the night and day depending on various stimuli.

When you do physical activity, your heart has a normal response known as tachycardia , although in some cases the opposite effect can occur, bradycardia . In the first case, the beats are usually 100 or more per minute and in the second about 50.

How is the maximum heart rate calculated?

To calculate the maximum heart rate your heart can reach during physical exercise, you need to use your age. This is calculated by subtracting the years you are from 220.

This means that the beats by age should be around the values ​​presented below:

  • Between 0 and 20 years: 200 beats per minute.
  • At age 30: 190 beats per minute.
  • 
At age 40: 180 beats per minute.
  • 
At age 50: 170 beats per minute.
  • At age 60: 160 beats per minute.
  • 
At age 70: 150 beats per minute.

The basal heart rate is the opposite of the maximum , that is, it is the minimum rate to keep your vital functions active. Stress tests are the best way to assess your maximum heart rate and should be performed by a specialist.

Why do you have to monitor the heart rate?

Several studies have been carried out that show that there is an association between the risk of death and heart rate. These studies have been carried out both in patients with heart failure, as with ischemic heart disease, in hypertensive and in healthy patients.

But these studies have not only been carried out in humans, but they have also been carried out in mammalian animals with a short life expectancy and which also have the highest beats per minute, such as mice, which have between 500 and 600 beats per minute. Their life expectancy is one or two years.

In the case of elephants or whales, their life expectancy is about 60 years, which is very long for animals, and they have between 20 and 30 beats per minute.

Normal pulsations at rest

The heart rate tends to decrease with age. In people older than 10 years, the usual thing is to have between 60 and 100 beats per minute . Instead, athletes typically have a resting heart rate between 40 and 60 beats per minute.

The heart rate will increase in response to a series of variables, such as body temperature, exercise, various emotions or the position of the body, when going from lying or sitting to standing quickly.

Heartbeats in sport

When you exercise, what you do over time is reduce your general heart rate , although during exercise it increases.

If your goal of training is to be fit, you shouldn’t put too much pressure on your heart muscle. However, your heart rate does need to rise during exercise to provide more energy and oxygen to the rest of the body.

A lower heart rate as a result of regular physical activity means that the heart works less to deliver the oxygen and nutrients they need to the different tissues. Therefore, it can be said that it increases its efficiency .

You should know that it is advisable to exercise regularly to achieve a healthy heart rate.

Factors influencing normal pulsations

Normal pulsations can be affected by external and internal factors. The most common elements that usually affect are:

  • Genetics : affects the pulsations at rest, both low and high.
  • Time bands : depending on the time of day you are, your keystrokes change. For example, during the morning they are lower than in the afternoon and when you digest your heart rate increases between 10 and 30%.
  • Age : we have already explained that, throughout life, the heart rate changes. At birth there is a high demand for blood and as time goes by, stable and normal pulsations are acquired.
  • Gender : gender also influences when assessing the beats per minute. In the case of women, they have between 5 and 15 beats more than men.
  • Drugs : just as there are medications that cause photosensitivity, some can increase your number of beats per minute.
  • Temperature : the ambient temperature can vary the normal pulsations. You have a greater number of pulsations when it is hot than when it is cold. In addition, if you experience a sudden change in temperature, the brain sends stimuli to be able to increase or decrease the temperature of specific organs.
  • Illnesses : If the immune system is depressed due to problems such as fever , anemia, or infections, the heart rate increases.
  • Dehydration : the blood thickens when you are not sufficiently hydrated, therefore, the blood flow is obstructed and the heart must work harder.

How can heart rate be measured?

To measure your pulsations you can do it manually or with specialized equipment . If you want to do it without the help of a monitor, you can do it with an artery in which you feel the pulse. You have seven well-differentiated points in which to measure the pulsations: the carotid, ulnar, popliteal, radial, femoral, mean pulse and temporal pulse.

The carotid and radial are usually used because they are the easiest to find.

How to measure the carotid pulse? Place the middle and index fingers in the front area of ​​the neck, under the angle of the jaw. Then count the number of beats you feel in a time of 60 seconds. The resulting number will be your heart rate.

How to measure the radial pulse? You can measure it again with your middle and index fingers. Never use your thumb because this finger has its own pulse. To be able to measure the pulse in this way, place the mentioned fingers on the wrist and press until you feel it. Once you notice it, count the number of beats for 60 seconds.

Regardless of the technique you choose to measure your pulse, you must be at rest if you want to perceive a normal value without alteration.

How to maintain a normal heart rate?

The best way to get and maintain a normal heart rate is to exercise regularly. Every week or two of aerobic training you can achieve a reduction in your resting heart rate of one beat per minute.

Although exercise is important to promote a healthy heart rate, you can also take a number of other steps to protect your heart health. Among them, the following stand out:

  • Eliminate tobacco from your life . This substance increases the heart rate, so reducing or eliminating it can bring the rate to normal levels.
  • Reduce your stress level . Stress is a factor that can increase both blood pressure and heart rate. The best way to reduce stress is by practicing yoga, meditation, and taking deep breaths.
  • Lose weight . If you weigh more than it should, your heart will have to work harder to provide nutrients and oxygen to all areas of the body.

Ultimately, maintaining a normal heart rate is one of the easiest ways to protect your heart . For this you can do sports and use technology with which you can control both energy expenditure and your heart rate.

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Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of ​​Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.

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