Below are key summary paragraphs from 3 reputable sources on how you can lower your resting heart rate through exercise
2013 study in the journal Heart
For example, a 2013 study in the journal Heart tracked the cardiovascular health of about 3,000 men for 16 years and found that a high RHR was linked with lower physical fitness and higher blood pressure, body weight, and levels of circulating blood fats. The researchers also discovered that the higher a person’s RHR, the greater the risk of premature death. Specifically, an RHR between 81 and 90 doubled the chance of death, while an RHR higher than 90 tripled it.
Another reliable way to lower your RHR is to exercise. “Even small amounts of exercise can make a change,” says Dr. Wasfy. However, the intensity of the exercise is key. One study that involved 55-year-old adults found that just one hour per week of high-intensity aerobic training (about 66% of maximum effort) lowered RHR more efficiently than a low-intensity effort (33% of max effort).
In his prime, champion cyclist Lance Armstrong had a resting heart rate of just 32 beats per minute
by doing these 4 things you can slow your resting heart rate and also help maintain a healthy heart:
1. Exercise more. When you take a brisk walk, swim, or bicycle, your heart beats faster during the activity and for a short time afterward. But exercising every day gradually slows the resting heart rate.
2. Reduce stress. Performing the relaxation response, meditation, tai chi, and other stress-busting techniques lowers the heart rate over time.
3. Avoid tobacco products. Smokers have higher resting heart rates. Quitting brings it back down.
4. Lose weight if necessary. The larger the body, the more the heart must work to supply it with blood. Losing weight can help slow an elevated heart rate.
While incorporating any type of exercise lowers your resting heart rate, studies demonstrate a greater impact through interval, aerobic and resistance exercises.
participating in regular aerobic exercise such as jogging, running or biking often results in decreasing your resting heart rate by an estimated five to 25 beats per minute.
Finally, resistance training demonstrated up to an 11% decrease in resting heart rate. Participating in these three types of exercise, if possible, benefits and lowers your heart beats per minute while at rest. In contrast, lower intensity exercise such as walking may have some effect on lowering heart rate, but does not show the same extent at lowering resting heart rate.
- Measure and log your average resting heart rate today (mine is 62-67).
- Jog, run or bike regularly if you can.
- Set aside 30 minutes twice a week to complete some full-body interval training.
- Get a kettlebell or other versatile weights in order to complete resistance training at home in your own time.
- Get your 10,000 steps in every day.
- Measure and log your average resting heart rate every month for a year, and aim for a 10-15% reduction (53-58 for me).
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