What is the norm of the pulse at rest

The main indicator of health is considered the pulse. It is not difficult to determine it, and most often the measurement is done at rest. This helps to find out most precisely the basic capabilities of the heart, and if necessary, consult a doctor in time, since both a decrease and an increase in heart rate may indicate a serious disease.

The heart plays a key role in the blood filling of all organs and tissues. For this, the cardiac cycle consists of constant and regular contractions, which alternate with the relaxation of cardiomyocytes. The frequency of these cardiac contractions can be measured directly using electrodes located on the chest, or listening to strokes with a stethoscope.

The most simple and affordable way to evaluate the work of the heart - the calculation of the pulse in certain places on the human body, where the arteries are close to the skin.

The heart rate can vary greatly and depends on many factors, including emotional state, physical activity, illness or medication. That is why the pulse is traditionally defined at rest and then compared with the average statistical parameters.

Video Heart rate at rest

Normal heart rhythm at rest

The normal heart rate is usually in the range of 60-80 beats per minute. But in practice, there is a fairly wide range of pulse rates, in which there are no symptoms of disturbed health. In particular, the heart rate can be determined from 40 to 120 beats / minute.

There are many factors that determine the specific measurement of the heart rate. Each person has his own individual differences, which lead to the so-called physiological heart rate. While rates from 60 to 80 beats may be common, heart rate levels outside this range that are characterized as normal and healthy still remain.

Age - one of the main factors, according to which today it is customary to determine the rate of the pulse at rest. In newborns this indicator is higher, in adults it is lower. As a rule, according to age, the following standard heart rate indicators are adhered to:

  • Up to a year the norm of the pulse at rest is 140-130 beats per minute.
  • From one year to two, the indicator should be within 100 bpm.
  • From three to seven years, the pulse should be no more than 95 beats / min.
  • For middle-aged people, the average pulse rate is 75 beats per minute.
  • In the elderly, there is a decrease in the heart rate to 65 beats / min.

It is worth recalling that the figures given correspond to a change in the pulse only in a calm state. If necessary, the maximum pulse can be determined, but this measurement is carried out in conjunction with physical exertion.

Rates of rest at rest may be slightly different in men and women. This difference is not big - up to 10 beats / min. At the same time, among boys and girls, there is no pronounced difference in pulse size, which is practically the same, at least until hormonal changes occur in the body.

Steps to achieve a state of rest

Before determining the pulse in a calm state, you need to be able to relax, then this will help you to measure the indicator more accurately. Relaxation occurs when the whole body responds simultaneously to calm or concentrate over some pleasant way or moment in life. There are many complex methods for achieving a complete relaxed state, but sometimes it is enough to start with the most elementary, so that if necessary, quickly relax.

Proper breathing is exactly the way of relaxation, with which a person quickly passes into a state of rest. Deep and right breathing is a simple exercise that allows you to clean the lungs and refresh the blood with new oxygen. Entering this relaxed state, you can lower your blood pressure, normalize your pulse, and also replenish your energy reserves.

Proper breathing for relaxation

  • Step 1

You need to sit straight with a flat back. At first, such a situation may seem uncomfortable, but as the practice progresses it will be found that opening the respiratory tract in this way makes it feel more energetic and more capable of concentrating on one's breathing.

  • Step 2

Take a deep breath for four seconds. The stomach needs to be aligned as much as possible, so that the lungs can fill with air from the bottom up. At the same time, one should try to feel how the chest widens when such deep breathing is done.

  • Step 3

Breathing should be delayed for four seconds, then the air is exhaled for four seconds. It is necessary to control the motion of the diaphragm in order to fully carry out the displacement of air, otherwise you can let out all the air within the first second. In this case, the abdominal force directly affects the control of air flow, so do not strain to hold or exhale air;otherwise there is opposition to the achievement of a positive effect of this exercise.

  • Step 4

As soon as a full exhalation is made, the breath is delayed for another four seconds. This last step allows the muscles to relax, and the blood with the new oxygen moves further along the entire circulatory system, which as a whole will create the expected relaxing effect. This also allows the heart to work less intensively, which, in turn, lowers blood pressure and improves the overall level of psychological well-being.

  • Step 5

Repeat steps 2 through 4 need at least eight times. Exercise can be done more times, which will make it possible to feel complete relaxation in the whole body, and muscles can be noticeably enlivened.

Advice

  1. To facilitate deep breathing, you can take a recumbent position or try to perform it standing up.
  2. It is important to make sure that the inhalation was started from the lower parts of the lungs. It should always be inhaled and exhaled through the nose.

A warning

Trying to breathe out all the air to the end does not need much strain, but it is better to try to calm down. If suddenly there is a sudden shortness of breath, panic or other negative emotions associated with high blood pressure or stress, you need to seek help from a doctor and discuss this or another possible way of relaxing.

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