“As you get more fit, you’re going to see that the heart rate comes down at the same intensity of exercise,” said Christopher Lundstrom, a lecturer in sport and exercise science at the University of Minnesota. You can also take your heart rate after an exercise session and track how it changes from week to week, particularly if you often perform the same workout, like a regular exercise class or running a set loop around your neighborhood. If your resting heart rate is above 80, regular aerobic exercise could help you lower it over time. Athletes commonly have a lower resting heart rate, sometimes dropping below 60 beats per minute. Fewer beats mean the heart is working more efficiently, pushing the same amount of blood through the body with less effort.Ī normal resting heart rate for healthy adults is between 60 and 80 beats per minute. The better your cardiovascular fitness, the lower your resting heart rate is likely to be because the heart can pump more blood with every beat. Resting heart rate refers to the number of times your heart beats in a minute while you’re not exerting yourself. You can also take your heart rate manually at your wrist or neck by counting the number of beats you detect for 15 seconds and multiplying that by four. Most smartwatches on the market measure heart rate relatively reliably - though there are some concerns that the products are not as accurate for people with darker skin tones. The easiest way to assess that is with your heart rate. From a physiology perspective, fitness could be defined as “how well your heart, lungs, cardiovascular system delivers and uses oxygen,” Dr. To better track your fitness, it helps to first define what that word means to you. Whether you’re a competitive athlete, a weekend warrior or a beginner, below are several expert-recommended ways to gauge your fitness. “Fitness is more important than fatness to your cardiovascular and metabolic health, and your overall risk of morbidity and mortality,” said Lee Stoner, an assistant professor of exercise physiology at the University of North Carolina at Chapel Hill.įortunately, there are more accurate (and less anxiety-inducing) metrics you can use to assess your health and physical conditioning. Additionally, research suggests that body size does not necessarily correspond to health. But too often, the only measurement people use to evaluate their progress is their weight, which is not the most accurate metric to assess fitness and can be emotionally fraught.įor one thing, muscle is denser than fat, so if you’re doing a lot of strength training, the number on the scale could go up as you work out more. Exercise is one of the best things you can do for your mental and physical health.
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