What is a Good Resting Heart Rate? | Athlete vs. Untrained Resting Heart Rate Values

Summary

In this video, Matt from The Movement System explores the science behind resting heart rate (RHR), its connection to fitness, and how it varies with age and gender. As we become more aerobically fit, our resting heart rate tends to decrease due to increased stroke volume and heart size. The video highlights how elite athletes can have significantly lower RHR, sometimes as low as 32 beats per minute, while the general population averages between 65-68 beats per minute. It also emphasizes the factors influencing RHR, such as hydration, sleep, and stress, and provides tips for accurately tracking your RHR over time.

Takeaways

• 😀 Resting heart rate (RHR) decreases as fitness improves, primarily due to more efficient blood circulation and increased stroke volume.
• 😀 Cardiac output (CO), which is the amount of blood pumped per minute, decreases with improved fitness, requiring fewer heartbeats at rest.
• 😀 As you become fitter, your heart gets bigger, increasing stroke volume, which reduces the need for a higher resting heart rate.
• 😀 A fit person in their 20s, 30s, or even 60s will likely have the same resting heart rate, as it stabilizes around age 18.
• 😀 Maximal heart rate decreases with age, with younger individuals having a max heart rate around 200 beats per minute, while older adults may have around 160-170 bpm.
• 😀 Babies tend to have a high resting heart rate (100+ bpm), but it stabilizes by age 18, similar to adults.
• 😀 Research shows women generally have a slightly higher resting heart rate than men due to a smaller heart volume.
• 😀 Resting heart rates can range from 40 bpm to over 100 bpm, with elite athletes often having rates significantly lower than the average, sometimes as low as 32 bpm.
• 😀 The top 10% of men have a resting heart rate below 55 bpm, and women in the top 10% have a resting heart rate below 59 bpm.
• 😀 It's important to monitor resting heart rate over time, as it can fluctuate by up to 10 bpm within a week due to factors like hydration, stress, and exercise.
• 😀 Consistently tracking resting heart rate can provide valuable insight into your fitness progress, especially for endurance athletes looking to improve cardiovascular efficiency.

Q & A

What is resting heart rate (RHR)?

Resting heart rate (RHR) is the number of times your heart beats per minute when you're at rest. It serves as an indicator of cardiovascular health and fitness.

How does fitness level affect resting heart rate?

As you become more fit, particularly through aerobic training, your heart becomes more efficient. This leads to a decrease in resting heart rate, as your heart pumps more blood per beat and requires fewer beats to circulate blood at rest.

What is cardiac output and how does it relate to resting heart rate?

Cardiac output is the amount of blood the heart pumps per minute. It is a product of stroke volume (the amount of blood pumped per beat) and heart rate. As fitness improves, both stroke volume and resting heart rate decrease, reducing overall cardiac output at rest.

What are typical resting heart rate values for untrained individuals versus athletes?

Untrained individuals typically have a resting heart rate in the range of 60-80 beats per minute (bpm). In contrast, athletes, especially endurance athletes, may have resting heart rates in the 40s or even lower, with elite athletes like Cristiano Ronaldo having rates around 32-34 bpm.

How does stroke volume impact resting heart rate?

An increase in stroke volume, which occurs as a result of consistent aerobic exercise, allows the heart to pump more blood per beat. This means the heart doesn't need to beat as frequently, resulting in a lower resting heart rate.

Does age affect resting heart rate?

Resting heart rate stabilizes around the age of 18 and typically remains consistent throughout adulthood, though factors like fitness level, stress, and hydration can cause fluctuations. However, maximal heart rate decreases with age, meaning older individuals reach a lower maximum heart rate during intense exercise.

What is the relationship between resting heart rate and maximal heart rate?

Resting heart rate reflects the efficiency of the heart at rest, while maximal heart rate is the highest heart rate an individual can achieve during exercise. Maximal heart rate typically decreases with age, but resting heart rate is more influenced by fitness level.

Why do women tend to have higher resting heart rates than men?

Women generally have a slightly higher resting heart rate than men due to having a smaller heart volume, meaning their hearts need to beat slightly more frequently to pump the same amount of blood.

How can stress affect resting heart rate?

Stress can elevate resting heart rate due to the release of catecholamines (like adrenaline), which stimulate the heart to beat faster. Managing stress through relaxation techniques can help keep your heart rate in a healthier range.

What factors can cause fluctuations in resting heart rate?

Resting heart rate can fluctuate due to various factors such as sleep quality, hydration levels, stress, physical activity, and training status. It's important to track your RHR over time to observe trends rather than focusing on a single measurement.