Do you want a resting heart rate that rivals Lance Armstrong’s 35 beats/minutes?
But you do not want to cycle 6 hours a day? Well you have come to the right place. I have a more efficient method I would like to share.
Why you should want a lower resting heart rate
The more efficient your heart becomes at supplying your body with blood during times of need the lower your resting heart rate will become. The lower your resting heart the fitter you are. And the quicker your heart rate drops to resting heart rate after exercise the less likely you are to die of a cardiovascular (heart) event. Dumbing it down even further: The less times your heart has to beat over a period of time, the younger it inherently remains – it is simple probability.
When do you measure RHR?
The best time to measure your RHR is when you wake up. First thing in the morning is when your truest RHR will be. It is when you and your heart will be most rested.
How Do You Measure RHR?
- HR watch. I have a heart rate monitor watch which I would recommend if you are going to be training your heart. Click here to see the best heart rate monitor reviews.
- Take your pulse. But I see no reason that you can not just do it the old fashioned way. Keep in mind your heart rate fluctuates, and that is a good thing, so don’t be alarmed if it goes from 60 to 70 beats per minute in two consecutive minutes.
My Tips To Lower Your Resting Heart Rate
Exercise regularly but differently.
- long and slow
- short and fast
- heavy lifting
This will keep your heart guessing and force it into maximum efficiency in minimal time.
When I bought my first heart rate monitor 1 year ago my RHR was 75 beats/minute. It is now regularly 40 (after a good nights sleep). It will not take you 1 year to get your RHR down that low. Your heart is a muscle and it responds, subconsciously, to your bodies demands. The bottom line is you need to stress your body regularly and differently to maximise the efficiency of your heart muscle.
Follow this training routine for 4 weeks.
Follow my weekly (sample) movement pattern until you reach your desired resting heart rate:
Day Movement Style Time Movement Type Examples
Mon Rest 0 min n/a Tues Short and fast 15 min Sprints Sprint training, Sprinting 1
Wed Heavy lifting 25 min HiiT Lifting weights 1, Lifting 2
Thurs Rest or activity 60 min Optional activity Activity 1
Fri Bodyweight exercises 20 min HiiT HiiT 1, HiiT 2
Sat Sport 90 min Ice hockey, soccer, football, rugby, squash, basketball etc. Sun Long and Slow 90 min Hike, bike, swim etc. Long and slow holiday exercise
As a definition:
- Long and slow = you can still talk to the person next to you.
- Short and fast = 12-15 minute all out 30 second sprints with 90 second rest periods repeated 5-8 times.
- Heavy lifting = 25 minutes of (HiiT style) weight lifting. So one after the other and repeated, squats, bench press, back row, shoulder press etc.
- Play a sport = join a sport (preferably a team sport) but even golf will work. Enjoy yourself and you will also relieve stress.
- Body weights = 20 minutes of bodyweight exercises really fast. I like bur-pees, pull-ups, pushups, jump squats. I do them all to failure and keep repeating through the cycle of exercises I choose to do (usually 4) for 15 to 20 minutes.
- Rest = Sleep in, do nothing, relax.
I would like to point out that this prescribed lifestyle includes no more than 25 minutes of ‘workouts’. And includes at least twice weekly 90 minute activity (not working out).
A guarantee: if your RHR is above 75 when starting this lifestyle in 1 month it will plummet 15 beats/min.
Do not over exert.
I have noticed that if I overtrain, usually by going too hard on Wednesday (heavy lifting) or Sunday (long and slow), my RHR the morning after that activity will be at least 60 beats/minute (20 beats/min higher than my usual RHR). So when I say long and slow I mean long and slow. Keep your heart rate below 70% of max (so you can maintain a conversation the entire time). The sprints, heavy lifting and bodyweight days are all kept under 25 minutes so go hard and go home. But keep the slow days slow.
Get at least 8 hours of sleep each night.
I don’t think it is by any surprise that my RHR drops to its lowest on Sunday mornings. I am guaranteed to have a solid sleep the two previous night, compounded, my body is functioning at peak efficiency.
Maximise your enjoyment factor; do things you love to reduce stress.
The more you enjoy somerio thing the more you do it. So make sure you pick the activities you enjoy, the type of sprints you like the most (bike, run, swim), the bodyweight moves you like etc.
Tip 6: And most important
Exercise regularly but differently.
Did I say this already?
- You do not have to be an elite athlete to have a very low RHR
- What you need is a very efficient robust heart (more optimally attained by varying intensity, time and muscles worked)
- You achieve this with regular but varying exercise loads
- It keeps your heart muscle guessing and forces it to achieve maximum efficiency.
Did you find these tips useful?—>Please leave a comment
I approve these tips from around the web (sources shown below):
- Stay hydrated
- Relax by getting a massage
Sources and further reading:
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