During training, our goal is often to get the heart rate up and keep it high. Conversely, once the session is over, the goal is to find a more comfortable and peaceful pace. Resting heart rate is a factor that should not be overlooked. Fortunately, there are several tricks to relieve the strain on your heart.
Five-time Tour de France winner Miguel Indurain is said to have a resting heart rate of 28 beats per minute. Let’s put that number into perspective. Sit or lie down, get comfortable, place your middle and index finger on your wrist, and measure your own resting heart rate . So, a little over 28, right?
WATCH OUT FOR HIGH RESTING HEART RATE
For an adult, the resting heart rate normally ranges between 60 and 100 beats per minute. Let’s do a quick calculation. If we live on average between 75 and 85 years (in most Western countries), our heart will contract between 2,365,200,000 and 4,467,600,000 times during our lifetime. Even without counting the zeros, that’s a lot of work for just one muscle.
The heart of an athlete, on the other hand, is more developed and stronger than that of Mr. and Mrs. Everybody. It therefore needs far fewer beats to fulfill its mission.
Of course, it is rare to achieve the performance of Indurain. But the resting heart rate of a well-trained athlete can still drop below 40 beats per minute.
At a comparable lifespan, this means that this athlete’s heart will only take on about 40% of the workload of a less trained heart beating 100 beats per minute.
Lowering your resting heart rate has a major advantage, that of substantially reducing the risk of heart disease or accidents, such as heart attack.
Conversely, the immediate risks of a high resting heart rate include lack of energy, chest discomfort or pain, and poor blood circulation.
THE EXPERTS ARE UNANIMOUS: DO MORE CARDIO!
Good news, anyone can lower their resting heart rate. One of the most effective solutions is to practice relaxation, deep breathing and meditation. For example, you can go for a walk in nature, or do your training in full consciousness . Taking a hot shower or bath can also do wonders.
A note for coffee lovers: caffeine, a notorious stimulant, causes dehydration. As a result, the heart becomes more active in order to stabilize blood circulation. In the same vein, alcohol injects toxins into the body, which forces the heart to work extra hard to eliminate them.
While weight training indeed strengthens the heart, it is cardio that, over time, will allow it to more effectively regulate blood flow and better distribute the oxygen our bodies need to function. According to several studies , regular aerobic training will have an effect on the parasympathetic nerve: the volume of stroke increases, which has the effect of lowering the resting heart rate.
THE SPLIT, A PROVEN SOLUTION
But how high should you raise your heart rate, and for how long? Interval training actually seems to be a proven solution to lower resting heart rate permanently. In practice, this means alternating intensive training with easier exercises, or even with periods of rest.
Indoors, you can, for example, do plyometric exercises , or a workout combining cardiovascular exercises (knee raises, jumping jacks, group jumps, etc.) with bodybuilding movements, such as push-ups or sit-up abs. You may find it helpful to wear a heart rate monitor while performing these exercises. It will let you know if you are providing enough effort during the cardio phase, and if the bodybuilding movements are moderate enough to bring the pace down.
Of course, interval training can also be done outdoors. To take a breath of fresh air and take care of your cardiovascular health, nothing better than getting into the saddle or going for a walk on the trails . If you really want to get your heart rate up, forget the walk: run to the top! To add some muscle building to your routine, try incorporating these plyometric exercises into your hill runs .
If you don’t like interval training, a good cardio session on a classic or elliptical trainer, or on a stepper, will do just fine! Choose your device, turn up the volume on your headphones, increase the resistance, and let’s go! Aim for at least thirty minutes of exercise, without feeling like you have to stop once the hour is reached. And don’t be disappointed if you stop after fifteen minutes. No matter which workout you choose, you will always actively contribute to the good health of your heart!
