Heart Rate: A Proxy for Good Health and Wellness

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 Author - Ravi Kulkarni



On February 5th 2023, my body felt very hot after my daily exercise. My heart was racing and it would not stop even after several hours. As far as I can recall, I had not done anything different that day – it was the usual 40 minutes of resistance training, 10-15 minutes of cardio, 15 minutes in the sauna.

As you see from the screenshot above, my resting heart rate (RHR) on that day was 99, alarmingly high. In those days it was normal for my RHR to be in the higher 60s. Subsequently it came down and I have not experienced such high rates after that. Unfortunately, I don’t really have an explanation for this event other than to say that I may have over exerted myself. But that got me thinking: could heart rate be a useful metric for keeping track of one’s health?

RHR is defined as the number of heartbeats per minute while at rest. For most adults, a normal RHR ranges from 60 to 100 beats per minute. Athletes or more active individuals often have lower rates, typically between 40 and 60 beats per minute. This lower rate is generally considered a sign of a well-conditioned heart, which can pump a greater volume of blood with each beat, thereby requiring fewer beats per minute to maintain a steady circulation.

An RHR in the range of 60 to 100 is normal according to the American Heart Association. If your goal is to optimize your health, then you should aim to keep it in the low 60s or even lower. Engaging in regular cardiovascular exercise has a direct impact on lowering the RHR. Activities such as running, swimming, or cycling enhance the efficiency of the heart. This increased efficiency occurs because cardiovascular exercise strengthens the heart muscle, allowing it to pump more blood per beat. Over time, as the heart grows stronger, it doesn't need to work as hard to maintain blood flow, thus lowering the RHR.

If you are into resistance training, then resting between sets of exercises is advised by experts so that you can recover starting the next set. Question that is often asked is how long to rest? One minute? Two? The heart rate could be an objective metric to decide. For example, when I do resistance training, I typically wait until my heart rate comes down to below 80. It appears to work for me as I am able to sustain it over 3 sets and at least 6-8 different combinations of various exercises each session. However, it may be different for you based on your fitness level.

In another context, they say the trend is your friend. It is definitely true in personal health care. These are the simple metrics one can keep track of and use them as guideposts for making suitable changes to one’s diet, exercise and overall lifestyle.

In conclusion, heart rate is a valuable health metric that not only reflects current fitness levels but can also guide exercise routines and recovery processes. Lower RHR is a sign of good cardiovascular health, achieved through regular and effective exercise. Keeping an eye on unusual changes in RHR and taking remedial measures can further enhance individual health management, making it a comprehensive tool for maintaining overall wellness.



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