Your heart is probably the hardest working organ in your body. Naturally, you will want to know if it's working at an optimal rate.
Heart rate refers to the number of heart beats per minute. It is expressed in beats per minute (bpm). An average adult's heart rate is usually between 60bpm to 80bpm.
Resting heart rate is defined as the heart rate taken when you are first awake or when sitting quietly. Monitoring your resting heart rate daily is an important indicator of your fitness.
A low resting heart rate usually indicates better fitness levels.
People who exercise frequently are generally fitter and exhibit lower resting heart rates.
Did you know?
Heart rate reserve is a term used to quantify your range of potential training heart rate intensities. It is the difference between your maximum heart rate and your resting heart rate.
To obtain your maximum heart rate, you can use this formula:
- Women: 226-your age
- Men: 220-your age
Blood Oxygen Level
Why is knowing your level of blood oxygen important?
Put simply,our bodies need a constant level of oxygen circulating in the blood to reach cells and tissues.
The saturation of peripheral oxygen (SpO2) is a relative measurement of the amount of oxygen carried by the red blood cells in your blood. This is measured as a percentage.
The optimal level of your blood oxygen saturation should be between 95% and 100%. Fitter people generally have higher blood oxygen saturation levels.
Implications of low blood oxygen level
A low level of blood oxygen saturation sustained for long periods of time is dangerous. It is best to always maintain blood oxygen levels above 95%.
Did you know?
Low levels of blood oxygen saturation occurs when:
When you are at a high altitude.
When airways react to pollutants.
Ever found yourself feeling short of breath? Well, our respiratory rate may change due to conditions such as when we're angry
An important indicator of fitness is respiratory rate taken when a person is resting and at minimum stress.
When a person is in the above condition, a respiratory range of 10-20 breaths per minute is considered normal.
As a general guide, fitter people often have lower normal respiratory rates.
Breathe slowly and deeply
While slow breathing may pose dangers, it is generally better for the average person. Slow and deep breathing have shown to bring various benefits (refer to heart rate variability for more information).
Did you know?
- Every minute we breathe, we take in 13 pints of air! This means we breathe about 6.15 liters of air every minute.
- We inhale and exhale air about 22,000 times per day and in the process, transport about 300 cubic feet of air (which is about 8.5 cubic meters of air)!
- Human breathing mechanism is called tidal breathing, as air comes out the same way it goes in.
Heart Rate Variability
Unlike a clock, our heart does not beat at a constant rate. The changes in the rate at which our heart beats at is known as Heart Rate Variability (HRV).
Our HRV changes throughout the day, depending on the activities we carry out, our mood, and various other factors.
In Tinké, HRV is used as a measure of how well our body can adapt to these changes by analyzing your heart rate and breathing patterns. The better your body is able to adapt to these changes, the higher is the measure of your HRV. Simply said, HRV is used as a basis to monitor your level of relaxation.
During anxiety, our heart rate rises, muscles tense, we perspire more, and our breathing becomes more rapid and shallow. Your measurement of HRV is thus lower. In contrast, if you are relaxed, your measure of HRV will consequently be higher.
Did you know?
Studies shows that deep, controlled breathing helps you relaxes. When conducting deep breathing, you will feel a decrease in heart rate.
By practising deep breathing on a regular basis, air is constantly being replaced in your lungs, and your heart rate is kept at a calm level.
You should only practise deep breathing in a responsible manner.