1. What is Resting Heart Rate?

Resting heart rate (RHR) is the number of times your heart beats per minute while at complete rest. It's an important indicator of cardiovascular health and fitness level.

2. How to Measure Resting Heart Rate

The most accurate way to measure RHR is first thing in the morning before getting out of bed:

• Place two fingers on your wrist or neck to find your pulse
• Count the number of beats in 60 seconds
• Alternatively, count for 30 seconds and multiply by 2
• For best results, measure for several days and take the average

3. Understanding Heart Rate Zones

Heart rate zones are calculated based on your heart rate reserve (HRR), which is the difference between your maximum heart rate and resting heart rate:

• Zone 1 (50-60% HRR): Very light activity, good for recovery
• Zone 2 (60-70% HRR): Light activity, improves basic endurance
• Zone 3 (70-80% HRR): Moderate activity, aerobic fitness
• Zone 4 (80-90% HRR): Hard activity, anaerobic threshold
• Zone 5 (90-100% HRR): Maximum effort, improves speed

4. Using the Calculator

Instructions: Enter your measured resting heart rate (in bpm) and your age. The calculator will determine your personalized heart rate training zones.

5. Frequently Asked Questions (FAQ)

Q1: What is a normal resting heart rate?
A: For adults, 60-100 bpm is typical. Well-trained athletes may have 40-60 bpm.

Q2: Why does resting heart rate matter?
A: Lower RHR generally indicates better cardiovascular fitness. Changes can signal health issues.

Q3: When is the best time to measure RHR?
A: First thing in the morning before getting out of bed is ideal.

Q4: Can medications affect resting heart rate?
A: Yes, beta blockers and other medications can lower RHR.

Q5: How accurate is the max heart rate formula?
A: 220-age is an estimate. Individual variations exist, and lab testing is more accurate.