Yes. I've done various HIIT training for the past 14 years. My resting heart rate went from 72 down to 50 beats per minute. Of course, my max heart rate has declined due to the age increase. My heart recovery rate and blood pressure improved, too. Anything can happen anytime, but statistically I'm in better shape at age 62 than when I was 30.
I have just turned 60, and have been a runner since 1984. I have never smoked, and do not drink alcohol. My current resting heart rate is 46bpm, which is considerably lower than the average person of my age. A physically challenging exercise such as Long distance running, strengthens your entire cardiovascular system, over time, so a resting heart rate of 46, is not exceptional for a man of my age
@Patthar Ki lakeer It is normal. Heart rates while sleeping are supposed to be arround 40-50, and when you just wake up they are still in the 50 range. When you actually stand up and start the day it will become 60 or higher, unless you are well trained.
Glad to see Fraser. As a former obese person my HR has changed substantially since I started exercising regularly. When obese my heart was working a lot harder and I had a much higher HR when exercising. Now my efforts are much greater but my heart does not work as hard. I now run (at a moderate pace) at the same HR that it would take me when (obese) walking.
Congratulations! Keep on keepin' on and try to have fun keeping it up. That's my biggest tip (kindly meant) is that it is a lifestyle habit, not just an if I am weight A, then, I am healthy because B.
I'm a very good Example for this...Vo2Max: 55, RestingHR: 42, but MaxHR 219 at 31 years old... If I were to train according to 220-Age / Maffetone, I would be standing still... PS:
The swimming example that your heart rate can go up explained my heart rate when I used to swim at a national level and trained 10 times a week. Quite often I would see my heart rate spike well over 200bpm. However one thing that wasn’t mentioned was the ability for heart rate to recover as a sign of fitness. We used to do drills which would essentially be a max 100m effort 10 times where you would have to wait for your heart rate to drop below a certain number. I quite often would come in with a 200+ heart rate and yet be able to recover below 120bpm prior to someone who returned with a 175bpm heart rate. Also not to mention was an endurance swimmer who would often see my heart rate at 180bpm for 5km swims of just under an hour in length. Very interesting topic.
I never did sport on your level but experienced something similar. My heart rate varies very fast. Was quite good at the end of a handball or football match when everyone had not full gas left.
I do use my heart rate to monitor my fitness. When I added swimming to my workout weeks (replacing two run sessions) my heart rate at rest went down between 2 and 4 points (it was usually at 60-61, and now is between 56-58) so I took that as having a mixed cardio week was better for my aerobic health.
Nice to see you back Fraser. This type of video is really good. My resting heart rate is very low, it was 37 when I had a ECG a few years back and is quite often recorded at about 38-39 through the night on my Garmin. I have been doing zone 2 runs quite a bit lately and I can quite easily keep below the top of my zone 2 of 123bpm and do 8:10 - 8:20 pace per mile. If I compare that to others, they are running at higher HR, there can be big differences. One thing not mentioned was age, I’m 51 and my max HR is much lower now than before.
This is a subject that has always interested me.. Obviously the fitter i am the lower my RHR is (its usually around 40 to 45) however my Max HR has never ever changed (as its supposed to the older you get) I'm 48 and it still is just over 200.. more puzzling is how quick my HR increases when cycling/running.. it will literally shoot up within 5 to 10% of my max HR within a few minutes.. When racing I can usually hold my HR within 2 - 4% of my Max HR for easily over an hour.. I've done several ramp tests and there appears to be absolutely no correlation between my HR and Power Output..
Ab the same w me...im 30 but mine will ride at around 130-140 for ab half a mile of steady running then shoot up like a rocket to where it stays around 180...then I can push hard from there and break 200 for a while then come back down....resting hr is same as yours
You're either a unique medical miracle, have testing problems (like not staying at a consistent pace), or are extremely undertrained in some of your physio pathways
@@nk-dw2hm this!! pacing yourself will definitely keep hr at a consistent bpm (gradually increasing paces overtime), not shooting up to high intensity right away.
Thanks for the replies folks.. its literally something I've found since I ever started using a HR monitor. Incidentally re the pacing, when I'm time trialing (cycling ) I use a power meter so my pacing is fairly spot on (thank goodness for power meters, helped me so much at the beginning of a race). The top and bottom is its happened during times when I've been super fit and super unfit both in cycling and running. I've always been keen on incorporating long low load training runs and rides but again even taking things mega steady my HR shoots through the roof... Incidentally as a youngster I was always able to make myself suffer terribly in a race ( and able to do so as a senior when i started competing again). so maybe I'm probably punching above my weight Performance wise who knows.
I did some research for my degree in medicine. I looked up at the heart of 15 well trained runners and found out that their RHR is correlated with their 10 km PB (low HR, fast time). Although 15 is not a big number to be statistically significant and I didn't have a test cohort to compare, it was an interesting finding.
A few days ago I had an overnight RHR of 38; the lowest I've seen since I started tracking it some years ago. Last night it was 39, while I'd set my baseline in the 40-45 range. To me that seems like improved fitness, but at 52 years old I'd guess there could be plenty of other reasons
You are not the former pro cyclist Jeff Williams are you? That is low but unless you are suffering from some other symptoms you are just an outlier with a monster heart. My one thought is that when you have a heart like that, capable of massive power strokes, your blood pressure reading may also be high because of the force the heart can exert. That peak of high pressure occurs a lot fewer times a minute than in a normal person so the overall stress on the vascular system may not be a concern. I would guess that the diastolic number should be normal. I have a low heart rate, mid 40s resting, dropping into high 30s when sleeping, and my BP is slightly high even though I would say I am in good shape with low cholesterol. I do think the low HR is the reason and I also think that as outliers, doctors are likely to misinterpret their data and try to apply their standard diagnostics when they don't fit.
Yeahhhh Frasier! We’re all happy to see you back and with such an interesting topic. My resting heart rate has always been my guide to see if my body is well or not. I’m a woman, 39 and usually it’s around 48-49. It can go a low as 43 but when it reaches 53-54 I take it easy for a few days.
@@Theresetprophet my heart rate is not that low. But yes the lower your resting heart rate the fitter and healthier you are. It means your heart doesn’t work overtime. I have yearly check-ups and this is confirmed by my cardiologist.
Great video - love to see Fraser in these videos again! :) Would you mind doing one regarding beginner triathletes and what to look out for on the first ever bike trainings? Probable questions might be: "Should I follow a structured training plan right away?", "How do I do bike training without a powermeter?", "What are non-negotiable bike accessories?" and "What should my bike maintenance look like?" In essence one 10 - 15 min video crammed with all important tips and tricks for triathlon newbies regarding the bike part of the sport. Your videos are really helpful, keep up the great work!
@@jamiefuhrman403 Thanks for the info. I thoroughly enjoy the GTN beginner videos. My question is a mere suggestion for one single video to rule them all :) A little bite handier, PLUS it would be much easier to get your friends hooked on GTN by showing them one video, instead of several. For now, I often opt for the Celtman or Norseman video :D
@@marksteffen5425 Should I follow a structured training plan right away?" Depends on what your goals and health are currently. If you have a target race in mind, I would say you should follow a training plan of some sort. With a target race, and depending on it's distance you will likely be training to finish and not place. If not, I would just work on getting back to shape and doing what you can. I wouldn't over do it and would stick to 1 exercise per day with ample recovery time, meaning you can skip day to recover. "How do I do bike training without a powermeter?" "What are non-negotiable bike accessories?" "What should my bike maintenance look like?" I do mine in conjunction with my local bike shop and follow
Great video Fraser! Excellent to see you! :) Sounds like comparing HR with others is a waste of time as everyone is different - but looking at your OWN individual HR over time - and resting HR - and any changes is worthwhile. Thanks!
My resting heart rate first thing in the morning before i move out of bed is 47 bpm. I've learned that at times, my heart rate was around 61 bpm first thing in the morning. It took me A LONG time to understand what was going on, i was doing cardio at 80% max 3 times a week for a half hour, weightlifting 5 days a week. Even watching how long im in the gym for and i STILL had a high heart rate. Then one day just out of pure curiosity, i cut my complex healthy carbs in half. AFter i did that, my heart rate dropped 14 beats in one night (61 to 47 bpm) so from that day forward i learned that it was the high complex carb intake that was jacking my resting heart rate up because of all the water i was holding from the carbs, not my workouts. Tip from me, watch how many carbs you eat in a day on your diet
I'd love a follow up video covering heart rate variability in a similar fashion- can you compare it? What does a low average hrv mean, etc. And welcome back Fraser!
After endurance training over 7 years, my resting HR has gradually gone down into the low 30s. At the same time, very true what the good doc said your max HR can't go up that much either. Another problem is when lying/sitting down for long, upon first standing, I will feel dizzy for the 1st few seconds which are very annoying. Tq for this great & informative video.
I’ve done 4 ironmans since I turned 60. My resting heart rate is 32-36. During HIIT workouts I top out at 156 or so at the “I’m going to puke now” level of effort. I wish it directly translated to higher speed!
Whilst engaged in regular hard cardio work 2 yrs ago (mountain running/cycling), my resting HR was between 28-32- but no matter how hard I was pushing, I could rarely get my HR over 155. Others can chat whilst their HR is 180+ ! I'm now engaged in power work only (gym) only- my resting HR is about 45-50.
My resting rate has always been in the 40’s. I was an athlete and still try to stay moderately fit. Every time I get a new Dr it freaks them out. Haha.
Yeah I got asked 2 times in the hospital after a crash if I was an athlete because of my low resting heart rate. And I triggered the alarm 2 times because it got so low. That was fun.
At 46, life long athlete, and still get a resting heart rate that dips into the 30s if I sleep enough hours. I tried heart rate target training, but if I jog a quarter mile I go right to zone 3 and 4. I run 4-6 miles per day primarily in zone 5 and regularly post rates 175-185 in a hard run (under 8 min per mile nowadays, I train at or a bit above 9/mile). Had some issues with a pounding feeling 10 or so yrs ago, holter monitor caught my rate dropping into the 20s at night. Cardiologist was knowledgeable with sports, told me I have an incredibly healthy heart. I do monitor it, if my rate doesn't drop into the 40s overnight generally 8 or 9 days out of 10 will have a sluggish run.
Great video and an interesting subject I've been concerned about in recent years. Now age 56, 160lb, and 24 minute Park Runner, 15-30km/week. My RHR is 40 - 45. I sometimes think, either I'm about to die, or I'm Superman. So it's reassuring to see others commenting here reporting similar heart rates in this age category.
This was fascinating! I unfortunately have heart disease and went through an aortic dissection in my late 40’s even though I was an active athlete in tennis, running and a gym rat. The meds I take forces my heart rate to be extremely low. I cycle 20 to 50 miles a day; while I’m consistent, I’m not particularly fast (I’m in my mid 50’s now). I always thought I wasn’t fast because my heart rate was low. I should talk to my cardiologist to see if I can go faster (if I should!) even with a lower heart rate.
good luck, and yes use doctor's advice. i am 64 and heavy, but ride a lot. sometimes i go hard (lots of hills here). for me just time in the saddle is the most important thing. but i average 23-24 km/hr including TOUGH hills. usual ride 40-50 km, but did 84.5 km the other day (longest ride in over 3 decades) and i could have gone further but dinner called lol
@@kevinrens4827 What are you implying? From the sound of it, your comment constituates as what is commonly referred to as a "catcall". Catcalls are a form of sexual harassment. This is intolerable behavior.
I use a Fitbit to monitor my HR during workouts and as an interval timer. I also wear a Whoop strap to keep tabs on HR variability. Always good to see Fraser. I hope you are keeping well.👍🏾
Thank you for this! I've been running for years, but only started watching my HR last year. Keeping to my MAF of 143, especially on hilly trails, has been brutal, and comparing myself to men has made it discouraging. It's sucked some of the joy out of running. Now I won't worry so much!
Just keep going, put in the miles & include the occasional sprint intervals session or faster runs for the balance of anaerobic to aerobic capacity. A larger heart from long runs needs thicker walls which the sprinting offers. Neither sprinting alone or long runs alone is a good idea. Balance, that includes plenty of rest & early bed times when ever possible makes so much difference to recovery & internal health. If you can go whole food plant based as well that is the ticket to longer life higher VO2 MAX - aerobic capacity recovery and cutting all cause disease risks by 85%. Just check the medical scientific papers on PUBMED.. most illness is diet related & I am afraid flesh dairy eggs & liquid fats are the cause in the West, along with stress poverty, over population & air pollution. Enough from me if you’re interested type in: ‘plant based news’ on UA-cam see their videos as a hub for the only diet in the world that has empirically shown to reversed heart disease, and will help reduce climate change by reducing greenhouse gases from non Human animal agriculture. Good luck..
Great video. Informative. I have a very low max heartrate and whilst training (42 yo, 75 kg, 182 cm). Some years ago I thought that perhaps I wasn't pushing myself enough but that's not correct. It's just my physiology. Train indoor cycling now during the snowy months and highest bpm I have recorded this winter has been 167. That was literary me being on the brink of what felt as death. Another example would be the other day, I did a 5 hour endurance zone workout at a constant 200 Watts. My average heart rate was 115. Started out below 110 before the cardiac drift some hours into it. Was at 120:ish at the end.
When I first started cycling my heart rate was always very low because I could not recruit the muscles required to get my heart rate high. Once I started training more, I can now nearly reach max heart rate on the bike.
How about speaking more in depth on Heart Rate Reserve? Also there is variation of HR between swimming, cycling, and running. Could you elaborate more on the reasons for these differences!
I'm no expert but I would say that swimming and cycling doesn't stress the body as much as running as they are minimal weight bearing exercises. More stress, the higher the heartrate. But, everyone is different.
Great timing... after training for the last 6 months without a heart monitor I finally put on a Fitbit yesterday and was slightly frightened by a 52 bpm resting HB..
Thanks for this video. There really needs to be more like this and less BS online about heart rate’s importance in running. I grew tired of googling for “why is my heart rate so high even while jogging?” and finally concluded that there’s not much scientific basis or value in obsessing about it. Age in forties, resting in the 50s, 10 minutes of jogging brings it up to ~160-170, 15-20 minutes brings it up to >180, but I can still breathe through the nose and talk (with a bit of panting). I don’t know my max heart rate but I’ve never seen it go above 190. With every beat over 180 as I approach 190, I can feel my body telling me to stop clamping imaginary increasing lead weights on to me, and I don’t think I could talk except in spurts of a couple words at 190 or sustain it for very long. All this stuff I see about tempo training at 80% of max heart rate therefore makes no sense to me because 80% of 190 would be like 152 and I can just jog a mile given that heart rate limit, so I just mostly ignore heart rate BS online and jog happily at 90-95% of my seemingly max heart rate. What else can I do? Not run at all? If you need to run more to build endurance, but you shouldn’t run in zone 5 all the time, I’m stuck in a catch-22.
Same here. Just turned 53, max is about 187. I see recommendations to do zone 2 runs and I'm like, "I hit zone 3 walking up a flight of stairs." But I'll hold 168 for a 10k and not be breathing too hard.
@@DrewKime Holding 168 through a 10K actually sounds rather nice to have to me right now. I can hold ~175 if I’m carefully slow, but any “distraction speed up” can easily push it over 180, and it’s hard to stay undistracted over distances greater than 3-4 miles. How long have you been running? I’ve been running regularly for almost 8 months now, but I don’t feel like my heart rate’s coming down over time for the same runs. It has been mentally feeling much easier and physically easier as well, but the heart doesn’t seem to have taken note.
@@aroundandround Best thing I did was get a Garmin and start a structured training plan that focused on a sustainable pace over speed. As soon as I start going over threshold I back off. Turns out running at a pace I can maintain works better than dieing every 10 minutes. Before I got the Garmin I'd go as hard as I could for 2-3 miles then blow up. Maybe 8:30 pace. Now I can maintain a steady 9:15 - 9:30 pace for 7-9 miles and when I'm done I still feel good.
@@DrewKime Thanks. I focused hard on running easy today and managed to hold an average of 166 for a bit over 10K! I had to run at 10’24” average mile pace whereas my carefree jogging pace ends up being more like 9’30” on my more typical 5-8K runs, so I guess what I think is carefree jogging is actually a hard run for my heart.
There's a gem in this video that I'd love to see you guys explore. "increasing blood volume and plasma volume to allow the heart to work less hard" He said that it can be done at altitude and with "heat training" (which I assume is working out in a hot climate). Since I'm in a temperate, sea level place should I perhaps be deliberately wearing warm clothes to try to increase my plasma ??
Amazing video! My HR is always higher compare to the others (same with sweat rate), although they can't keep up with me in workouts. Interesting explanation, I will look into this topic more. Thanks GTN!
I’m glad to see people are being more thoughtful about this than they were 50 years ago. Since I began running in my early teens I watched my resting hr drop but so did my max. At 70, my resting rate has been at 40 for years but the max has continued to drop in textbook decline. I believe hearts like yours are more efficient because they are filling and pumping more effectively. I see it all the time with young people I work out with. I used to look at my low heart rate with a bit of ego like I was special but now I look at it the opposite. It is just a number and doesn’t mean anything in terms of performance.
Cheers for this Fraser. David is the bloody oracle on this stuff. I am late 50s and have a resting HR in the mid 40s but I top out under 140. For me, I am running a diesel where other people have a 1.6 turbo. I did a lot of cardio as a kid and young man - cycling to school at breakneck speed, and so I imagine I established a large and optimized heart back then. It isn't a measure of my fitness although I do think that there are benefits in terms of my baseline cardio health. One problem I find is that the optical HR monitor on my watch gets my HR way wrong sometimes, especially when I am doing a session on the bike. I suspect I lie outside the algorithms expectations on what the HR should be for a given effort. I think there is a lot of benefit in monitoring HR for overall health tracking and monitoring your stress and sleep quality, not just for performance tracking.
Trail Runner, 57. Slept at 43 rate last night, my high during running can get to 195 if I decide to really push it, but generally 175 even on steep inclines. Average running rate: 145-155 or so, depending on terrain. Working on computer sitting about 53-60
Great vid Frazer. Love the car analogy - made it really click for me. I do use baseline hr data to understand if I’m pushing to hard or starting to get a cold etc and readjust plans.
@@chocolate_squiggle for me there are three variables: The speed/power you run (speedometer),the heartrate required to maintain that speed (rev counter), and how efficiently your body burns fuel (fuel efficiency). Using these datapoints you need to be realistic as to what your body can achieve week on week without breaking down and use it to plan your training blocks and identify your recovery requirements.
@@wicklowjohn the thing is though heart rate is so variable depending on so many external factors outside of exercise which makes it unreliable to monitor when training.
My resting HR is super helpful as an early warning sign of illness. It is usually 38-42 bpm when I wake up. Before I feel sick, it will go up to 70. I know I am about to get sick and I need to back off training. I have asthma and am prone to pneumonia. Now that I pay attention to it and back off training, I've been hospitalized less for pneumonia and don't go into the really bad peak flows that I got in the past. Because of distancing I did not get sick this year. With the 2nd vaccine dose, I got pretty ill (104 fever and could not stand up) for 24 hours. My HR went up dramatically, of course. I felt largely better in 48 hours, but my resting HR stayed elevated for 4 days. Good signal that my immune system was still battling and I needed more rest.
Interesting video. I am almost 33 years old, and at night my RHR gets to about 37-39 bpm and maxes out near low 190s. A cardiologist I went to one time wasn't even shocked and said "you're normal".
This is a great overview, but there is a lot more to be covered. RHR is part of the mix, but HRV is an even better indicator. Tracking both daily is equally as important and most training software platforms allow direct data import of these if using Elite HRV or HRV4TRAINING. Looking at data from a short set is also beyond less than ideal or even telling. Good thing is most on here probably have been using some form of wearable tracking at least HR and RHR for years, which you can go back and check against. But having this info logged into your training data so you can check against ATL/TSS/IF/Sleep etc are even more telling. Other factors here are general health and dietary related. You could have crazy high cholesterol and be fit, buy the Heart has to work harder to push the required strokes volume needed due to clogged arteries. So many factors and comparing to anyone but yourself and your own data is beyond pointless. The other big thing is getting a base line with your Physician. Most GP’s don’t hook you up to an EKG for your annual physical, but this will allow you to see irregular conditions as long as you are going in for this and are in a rested state. There’s a point/age (depends on individual) where we absolutely should get a Stress Echo too, no matter how fit you are.
HR is an extraordinarily complex process. When I was in my mid-20s our coach asked us to record our waking pulse each morning (not as straightforward in the 1980s as it is today) and note any increase of more than 10%. Given my RHR at the time was 36 bpm, that was a 4 bpm increase. He would reduce our training load if it happened, to avoid overtraining. Today, at 62, my RHR is around 48-50 bpm, although I now track it on my Garmin fr945, via the 7-day AVG RHR function. If I applied the 10% rule I would have to see 60 BPM, which I have never seen. I do use a Garmin HRM-RUN, so I can track my HR during my maf runs, but, at 62, I can't use the recommended method, that would be 118. It is such a personal thing. I recently had a heart scare, having to undergo an inpatient angiogram. The amazing medical staff were very concerned because the technology kept beeping all the time as it hovered around 50, which triggered the amber warning every time it dropped into the 40s and the red warning when it dipped into the high 30s. None of this equated with their expectations of a cardiac patient in their 60s. It turns out I should not have been there, but the cardiac CT scan threw up more questions than it answered, especially given a family history. In the end, I really don't know how apply it, although an amazing nurse in the catheter lab (where they do the angiograms) was needlessly concerned about my HR, due mainly to the drugs they used during the procedure. It really is a personal thing.
Went for a routine health check and it came back RED!! If you resting heart rate < 60 they consider you to have sinus bradycardia (slow HR). Also had 1st Degree AV Block which is a delay in timing issue. Finally what really worried them, and was probably why it was red, is that I have inverted t-waves. All above are adaptations to aerobic training (the t-waves being less common). Went to a battery of test up to an MRI. In the end nothing sinister was found and I was told to proceed with caution. So if you are doing aerobic training and you do have an ECG you might give rise to some concern. So while these symptoms can indicate underlying problems don't panic but do get checked out.
I had a very similar situation. I wasn't active before but started running a bit more than a year ago, lost 10KG (more than 10% of my weight) during that time. Then they found my ECG being abnormal during a routine checkup, something about the t-waves too...I went through a bunch of testing and they found nothing. I'm still bothered by the fact that my t-waves were abnormal during ECGs, and they haven't figured out why combined with my low resting HR (42). Hopefully it's just due to a sudden change in my exercise routine.
@@popman1928 Interesting, I had recently lost weight too. I've been training since then with no issues. I was due to go back for a follow up but that's been pushed back due to covid.
Haha, nearly the same happened with me. The nurse took the printout and ran out of the room with it. It took her 15 minutes to return reassured and she asked me if I did any sports. When I took the printout to the GP, it showed my HR as 48, and he said it was ok because I was a runner. Hospitals expect 100% of the population are sick so unusually good ECGs are very rare.
Not sure what a low resting heart rate implies specifically. I am a keen cyclist - I have done some long distances. I needed serious surgery some years back and due to a low resting heart rate, I almost missed out on the surgery. So be very careful guys and girls. You do not want it to be too low.
Since I retired(lousy pro athlete😂), I don't train anymore. I just hike for fun to keep my dogs happy. My resting heart rate has gradually creeped up. 42-45 as a low level pro cyclist, 45-48 as a low level speed skater, and 6 years later, my RHR has creeped into the high 50s
I’m 31 male and I’ve always been concerned with my heart rate, I have a max heart rate of 197 and a resting heart rate of 48. Unfortunately even my easy runs tend to creep into the 150s and 160s where according to some sites it’s supposed to be around 120 or 130. Shame it’s a possibility I could have a small heart but at least I know it’s still Ok 👍
I'd say it sounds very healthy, that low resting rate is great. The max is only a little above the 220 minus age, and that guide is very loose. I'm 45 my max is 187. And I'm a very fit cyclists. Don't worry.
It's hard to really calculate the correct zones. Even when you try using Max HR. The best thing you can do is a 30 min Max run. And find your threshold HR and use that for calculating rather than Max HR. It could be slightly more accurate. Otherwise, you can do VO2 Test in a lab or using a bike with a power meter. To find your HR zones that correlate with power zones. Something that I have noticed that over the years my Zone 2 HR is going down a couple of BPM. example 2018 zone 2 was 150 to 168 2020 zone 2 was 149 to 166 it's going to slowly go down as all things will but doesn't mean your losing fitness :)
I'm also 31yo, male, with very similar resting and max HR, 195 lbs. My normal runs i see even 168-170, and really exhausting runs 178-180. I feel really relaxed and energized at 165-172... So don't worry
Great information, I am 66 years of age, my resting HR is 57 but I find it difficult to keep my HR under 130 after 15 minutes of moderately slow running, I feel quite comfortable at a WHR of around 154...I have exercised in one form or another all my life...just for information.
Hi Terry, I'm a little over 60yo and my WHR is up around 160 aswell (from a resting of 47). I wonder if there are some age related changes kicking in here?
@@katesmiles4208 hi...not sure, I didn't really work off my heart rate when I was younger...just from how I felt, I used to get up to 180 when I was in my 20's...things are much more scientific these days, I try to train within my limits but occasionally go up to 165 for short periods. I think if we listen to our bodies, we can't go far wrong.
Hey :) I personally have a resting HR between 48 and 52, and my max HR so far has been 204 while running (age 22). But was always confused me was the effort associated with ”x% of MHR". I now guess that I've got a smaller heart for my frame, because slow running/jogging has my heart up in the 180s in no time, and it stays there 🤔
Diagnosed with high blood pressure in 2006 resulted in me becoming more active - mostly MTB / Gym type stuff. Also started monitoring BP & RHR. As I've become fitter over the years my average monthly RHR has dropped from 69bpm to 53bpm. This suggests to me that there is a correlation between an individuals level of fitness / RHR, though not in comparison to someone else.
Lost about a stone / 14lbs in weight since 2006, so think that probably helped. Main thing seem to be steady, regular activity as a graph I plot seems to suggest less activity = higher RHR. Hope this helps.
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Yes. I've done various HIIT training for the past 14 years. My resting heart rate went from 72 down to 50 beats per minute. Of course, my max heart rate has declined due to the age increase. My heart recovery rate and blood pressure improved, too. Anything can happen anytime, but statistically I'm in better shape at age 62 than when I was 30.
I have just turned 60, and have been a runner since 1984.
I have never smoked, and do not drink alcohol.
My current resting heart rate is 46bpm, which is considerably lower than the average person of my age.
A physically challenging exercise such as Long distance running, strengthens your entire cardiovascular system, over time, so a resting heart rate of 46, is not exceptional for a man of my age
@RedDemoon you should visit a cardiologist just in case, that is bradychardia and is not usual in untrained persons.
@RedDemoon yes probably is normal in you, for that reason I said just in case, just prevention, I’m a physician by the way 🙏🏻
@Patthar Ki lakeer It is normal. Heart rates while sleeping are supposed to be arround 40-50, and when you just wake up they are still in the 50 range. When you actually stand up and start the day it will become 60 or higher, unless you are well trained.
@@TheMasterjay500 My experience is that most doctors do not understand heart adaptations to long distance training!!!
Glad to see Fraser. As a former obese person my HR has changed substantially since I started exercising regularly. When obese my heart was working a lot harder and I had a much higher HR when exercising. Now my efforts are much greater but my heart does not work as hard. I now run (at a moderate pace) at the same HR that it would take me when (obese) walking.
Hell yeah man, congratulations! All your hard work is paying off.
I was over 125 kg and now around 80 kg. I have exactly same experience
Well done. Not an easy feat. Most never achieve what you did.
Congratulations! Keep on keepin' on and try to have fun keeping it up. That's my biggest tip (kindly meant) is that it is a lifestyle habit, not just an if I am weight A, then, I am healthy because B.
Well done 👏😁
Yay - Fraser!!! Good to see you buddy!!!
Nice to see Fraser back on the channel. 👍
I'm a very good Example for this...Vo2Max: 55, RestingHR: 42, but MaxHR 219 at 31 years old...
If I were to train according to 220-Age / Maffetone, I would be standing still...
PS:
Good to see another anomonly.
Resting 40-45 Max 210 at 22.
A fast walk is 130HR
Resting 38-42 max 199(run) 17 y.o
Im 56 and resting mid 30's and max around 190
The swimming example that your heart rate can go up explained my heart rate when I used to swim at a national level and trained 10 times a week. Quite often I would see my heart rate spike well over 200bpm. However one thing that wasn’t mentioned was the ability for heart rate to recover as a sign of fitness. We used to do drills which would essentially be a max 100m effort 10 times where you would have to wait for your heart rate to drop below a certain number. I quite often would come in with a 200+ heart rate and yet be able to recover below 120bpm prior to someone who returned with a 175bpm heart rate. Also not to mention was an endurance swimmer who would often see my heart rate at 180bpm for 5km swims of just under an hour in length. Very interesting topic.
I never did sport on your level but experienced something similar. My heart rate varies very fast. Was quite good at the end of a handball or football match when everyone had not full gas left.
I do use my heart rate to monitor my fitness. When I added swimming to my workout weeks (replacing two run sessions) my heart rate at rest went down between 2 and 4 points (it was usually at 60-61, and now is between 56-58) so I took that as having a mixed cardio week was better for my aerobic health.
Yay! Frazer! 👍❤
pro tip: watch movies on kaldrostream. I've been using them for watching a lot of movies lately.
@Brodie Russell yup, I've been watching on kaldrostream for years myself :)
Ay! Fraser! What's up mate?
Good to see Fraser back again. Great presenter!
Nice to see you back Fraser. This type of video is really good. My resting heart rate is very low, it was 37 when I had a ECG a few years back and is quite often recorded at about 38-39 through the night on my Garmin. I have been doing zone 2 runs quite a bit lately and I can quite easily keep below the top of my zone 2 of 123bpm and do 8:10 - 8:20 pace per mile. If I compare that to others, they are running at higher HR, there can be big differences. One thing not mentioned was age, I’m 51 and my max HR is much lower now than before.
This is a subject that has always interested me.. Obviously the fitter i am the lower my RHR is (its usually around 40 to 45) however my Max HR has never ever changed (as its supposed to the older you get) I'm 48 and it still is just over 200.. more puzzling is how quick my HR increases when cycling/running.. it will literally shoot up within 5 to 10% of my max HR within a few minutes.. When racing I can usually hold my HR within 2 - 4% of my Max HR for easily over an hour.. I've done several ramp tests and there appears to be absolutely no correlation between my HR and Power Output..
Ab the same w me...im 30 but mine will ride at around 130-140 for ab half a mile of steady running then shoot up like a rocket to where it stays around 180...then I can push hard from there and break 200 for a while then come back down....resting hr is same as yours
@@Gmny1MOA do long easy training like zone 2 running, increase your vo2 max also trying to control your breathing
You're either a unique medical miracle, have testing problems (like not staying at a consistent pace), or are extremely undertrained in some of your physio pathways
@@nk-dw2hm this!! pacing yourself will definitely keep hr at a consistent bpm (gradually increasing paces overtime), not shooting up to high intensity right away.
Thanks for the replies folks.. its literally something I've found since I ever started using a HR monitor. Incidentally re the pacing, when I'm time trialing (cycling ) I use a power meter so my pacing is fairly spot on (thank goodness for power meters, helped me so much at the beginning of a race). The top and bottom is its happened during times when I've been super fit and super unfit both in cycling and running. I've always been keen on incorporating long low load training runs and rides but again even taking things mega steady my HR shoots through the roof... Incidentally as a youngster I was always able to make myself suffer terribly in a race ( and able to do so as a senior when i started competing again). so maybe I'm probably punching above my weight Performance wise who knows.
I did some research for my degree in medicine. I looked up at the heart of 15 well trained runners and found out that their RHR is correlated with their 10 km PB (low HR, fast time). Although 15 is not a big number to be statistically significant and I didn't have a test cohort to compare, it was an interesting finding.
Good to see you back Fraser!
Good to see you back Fraser. 👍
A few days ago I had an overnight RHR of 38; the lowest I've seen since I started tracking it some years ago. Last night it was 39, while I'd set my baseline in the 40-45 range. To me that seems like improved fitness, but at 52 years old I'd guess there could be plenty of other reasons
Very timely as my doc has been grousing about my resting heart rate (38), now, after 10 years. Nice to see you Fraser.
You are not the former pro cyclist Jeff Williams are you? That is low but unless you are suffering from some other symptoms you are just an outlier with a monster heart. My one thought is that when you have a heart like that, capable of massive power strokes, your blood pressure reading may also be high because of the force the heart can exert. That peak of high pressure occurs a lot fewer times a minute than in a normal person so the overall stress on the vascular system may not be a concern. I would guess that the diastolic number should be normal. I have a low heart rate, mid 40s resting, dropping into high 30s when sleeping, and my BP is slightly high even though I would say I am in good shape with low cholesterol. I do think the low HR is the reason and I also think that as outliers, doctors are likely to misinterpret their data and try to apply their standard diagnostics when they don't fit.
@@errcoche No, not I. Just an average IT guy slogging away in the trenches. All the best.
@@jeffwilliams5355 😂😂😂😂 38 u have bradycardia my friend,
Yeahhhh Frasier! We’re all happy to see you back and with such an interesting topic. My resting heart rate has always been my guide to see if my body is well or not. I’m a woman, 39 and usually it’s around 48-49. It can go a low as 43 but when it reaches 53-54 I take it easy for a few days.
is that normal for it to be that low is it healthy?
@@Theresetprophet my heart rate is not that low. But yes the lower your resting heart rate the fitter and healthier you are. It means your heart doesn’t work overtime. I have yearly check-ups and this is confirmed by my cardiologist.
Frazer!!!! great to have you back!!!
Fraser!!! Double thumbs up. One for Fraser, one for Tilburs, who I am a big fan of. And one for the production team. That would be triple thumbs up.
Great video - love to see Fraser in these videos again! :)
Would you mind doing one regarding beginner triathletes and what to look out for on the first ever bike trainings?
Probable questions might be:
"Should I follow a structured training plan right away?", "How do I do bike training without a powermeter?", "What are non-negotiable bike accessories?" and "What should my bike maintenance look like?"
In essence one 10 - 15 min video crammed with all important tips and tricks for triathlon newbies regarding the bike part of the sport.
Your videos are really helpful, keep up the great work!
They have lots of great videos for beginner triathletes, take a look through their history!
@@jamiefuhrman403 Thanks for the info. I thoroughly enjoy the GTN beginner videos.
My question is a mere suggestion for one single video to rule them all :)
A little bite handier, PLUS it would be much easier to get your friends hooked on GTN by showing them one video, instead of several.
For now, I often opt for the Celtman or Norseman video :D
@@marksteffen5425 Those are two of my favorites!
@@marksteffen5425
Should I follow a structured training plan right away?"
Depends on what your goals and health are currently. If you have a target race in mind, I would say you should follow a training plan of some sort. With a target race, and depending on it's distance you will likely be training to finish and not place.
If not, I would just work on getting back to shape and doing what you can. I wouldn't over do it and would stick to 1 exercise per day with ample recovery time, meaning you can skip day to recover.
"How do I do bike training without a powermeter?"
"What are non-negotiable bike accessories?"
"What should my bike maintenance look like?"
I do mine in conjunction with my local bike shop and follow
Welcome back, Fraser! Good to see you 😊
What? Fraser! Man long time any chance of seeing more of you again.
Great video Fraser! Excellent to see you! :) Sounds like comparing HR with others is a waste of time as everyone is different - but looking at your OWN individual HR over time - and resting HR - and any changes is worthwhile. Thanks!
My resting heart rate first thing in the morning before i move out of bed is 47 bpm. I've learned that at times, my heart rate was around 61 bpm first thing in the morning. It took me A LONG time to understand what was going on, i was doing cardio at 80% max 3 times a week for a half hour, weightlifting 5 days a week. Even watching how long im in the gym for and i STILL had a high heart rate. Then one day just out of pure curiosity, i cut my complex healthy carbs in half. AFter i did that, my heart rate dropped 14 beats in one night (61 to 47 bpm) so from that day forward i learned that it was the high complex carb intake that was jacking my resting heart rate up because of all the water i was holding from the carbs, not my workouts. Tip from me, watch how many carbs you eat in a day on your diet
How about an interview with Sika Henry ? She just turned Pro, I guess. It would be great to hear her story
I'd love a follow up video covering heart rate variability in a similar fashion- can you compare it? What does a low average hrv mean, etc.
And welcome back Fraser!
So lovely to see you Fraser :-)
Hey Fraser! It's great to see you.
After endurance training over 7 years, my resting HR has gradually gone down into the low 30s. At the same time, very true what the good doc said your max HR can't go up that much either. Another problem is when lying/sitting down for long, upon first standing, I will feel dizzy for the 1st few seconds which are very annoying. Tq for this great & informative video.
Sooooo glad to see you Fraser!
Great to see Frazer back!
I’ve done 4 ironmans since I turned 60. My resting heart rate is 32-36. During HIIT workouts I top out at 156 or so at the “I’m going to puke now” level of effort. I wish it directly translated to higher speed!
Fraser! how nice to see him and hear that awesome accent again!
Good to see you back Fraser
Hey good to see Frazer. Very informative video
Whilst engaged in regular hard cardio work 2 yrs ago (mountain running/cycling), my resting HR was between 28-32- but no matter how hard I was pushing, I could rarely get my HR over 155. Others can chat whilst their HR is 180+ !
I'm now engaged in power work only (gym) only- my resting HR is about 45-50.
Mine is 47 past month when I resumed a structured training 4-6 times a week. Either sickness or when social drinks took over, it would pump back up.
My resting rate has always been in the 40’s. I was an athlete and still try to stay moderately fit. Every time I get a new Dr it freaks them out. Haha.
Yeah I got asked 2 times in the hospital after a crash if I was an athlete because of my low resting heart rate. And I triggered the alarm 2 times because it got so low. That was fun.
At 46, life long athlete, and still get a resting heart rate that dips into the 30s if I sleep enough hours. I tried heart rate target training, but if I jog a quarter mile I go right to zone 3 and 4. I run 4-6 miles per day primarily in zone 5 and regularly post rates 175-185 in a hard run (under 8 min per mile nowadays, I train at or a bit above 9/mile). Had some issues with a pounding feeling 10 or so yrs ago, holter monitor caught my rate dropping into the 20s at night. Cardiologist was knowledgeable with sports, told me I have an incredibly healthy heart. I do monitor it, if my rate doesn't drop into the 40s overnight generally 8 or 9 days out of 10 will have a sluggish run.
Great video and an interesting subject I've been concerned about in recent years. Now age 56, 160lb, and 24 minute Park Runner, 15-30km/week. My RHR is 40 - 45. I sometimes think, either I'm about to die, or I'm Superman. So it's reassuring to see others commenting here reporting similar heart rates in this age category.
Good video. Lots of detail and a clear message: Temet Nosce. Stop comparing yourself to others and learn about how to maximize what you’ve got.
Great video and to see Fraser back on screen
Good to see you back infront of the camera Fraser!!
First thing, wonderful too see you Fraser. secondly this was an awesome video and super informative
This was fascinating! I unfortunately have heart disease and went through an aortic dissection in my late 40’s even though I was an active athlete in tennis, running and a gym rat. The meds I take forces my heart rate to be extremely low. I cycle 20 to 50 miles a day; while I’m consistent, I’m not particularly fast (I’m in my mid 50’s now). I always thought I wasn’t fast because my heart rate was low. I should talk to my cardiologist to see if I can go faster (if I should!) even with a lower heart rate.
good luck, and yes use doctor's advice. i am 64 and heavy, but ride a lot. sometimes i go hard (lots of hills here). for me just time in the saddle is the most important thing. but i average 23-24 km/hr including TOUGH hills. usual ride 40-50 km, but did 84.5 km the other day (longest ride in over 3 decades) and i could have gone further but dinner called lol
Welcome back, mate!
Finally a good video about this topic!!
FRASER IS BACK !
Finally!! We missed you!!! Fraser!
That swimming example hit home with me! It took years to find efficiency. I’m now 64 with a resting zhR of 47z
Hey stranger! Welcome back, great vid!👍
Really interesting video. Things are always more complicated than you think!
Good to see you, Fraser. Come back strong mate!
Well, my heart rate jumped when I saw Fraser! 😁
Saucy!
Heather in swim suit
@@kevinrens4827 What are you implying?
From the sound of it, your comment constituates as what is commonly referred to as a "catcall". Catcalls are a form of sexual harassment. This is intolerable behavior.
@@marksteffen5425 who is heather? And wat is catcalling?
@@marksteffen5425 Oh man, you must be a fun guy…
So happy to see Fraser well again on the show. Best wishes from Germany.
I use a Fitbit to monitor my HR during workouts and as an interval timer. I also wear a Whoop strap to keep tabs on HR variability.
Always good to see Fraser. I hope you are keeping well.👍🏾
Fraser is back !!!!
Looking good Fraser! Great insights for a runner like me, who is contemplating the dive into triathlon.
legit yeasterday was doing research where was Fraser. what a perfect timing
I’m very much into heart rate training and love the learning about the subject and this video was right up my street! Many thanks
So glad to see Fraser’s back! 🤗
Thank you for this! I've been running for years, but only started watching my HR last year. Keeping to my MAF of 143, especially on hilly trails, has been brutal, and comparing myself to men has made it discouraging. It's sucked some of the joy out of running. Now I won't worry so much!
Just keep going, put in the miles & include the occasional sprint intervals session or faster runs for the balance of anaerobic to aerobic capacity.
A larger heart from long runs needs thicker walls which the sprinting offers.
Neither sprinting alone or long runs alone is a good idea.
Balance, that includes plenty of rest & early bed times when ever possible makes so much difference to recovery & internal health. If you can go whole food plant based as well that is the ticket to longer life higher VO2 MAX - aerobic capacity recovery and cutting all cause disease risks by 85%. Just check the medical scientific papers on PUBMED.. most illness is diet related & I am afraid flesh dairy eggs & liquid fats are the cause in the West, along with stress poverty, over population & air pollution.
Enough from me if you’re interested type in: ‘plant based news’ on UA-cam see their videos as a hub for the only diet in the world that has empirically shown to reversed heart disease, and will help reduce climate change by reducing greenhouse gases from non Human animal agriculture. Good luck..
Great video. Informative. I have a very low max heartrate and whilst training (42 yo, 75 kg, 182 cm). Some years ago I thought that perhaps I wasn't pushing myself enough but that's not correct. It's just my physiology. Train indoor cycling now during the snowy months and highest bpm I have recorded this winter has been 167. That was literary me being on the brink of what felt as death.
Another example would be the other day, I did a 5 hour endurance zone workout at a constant 200 Watts. My average heart rate was 115. Started out below 110 before the cardiac drift some hours into it. Was at 120:ish at the end.
When I first started cycling my heart rate was always very low because I could not recruit the muscles required to get my heart rate high. Once I started training more, I can now nearly reach max heart rate on the bike.
How about speaking more in depth on Heart Rate Reserve? Also there is variation of HR between swimming, cycling, and running. Could you elaborate more on the reasons for these differences!
All I can add is that there is a definite difference between my max heart rate on the bike vs on the run. My run max hr is > on the bike
I'm no expert but I would say that swimming and cycling doesn't stress the body as much as running as they are minimal weight bearing exercises. More stress, the higher the heartrate. But, everyone is different.
Yeah! Fraser's back!!
Woohoo, welcome back, Fraser!!! You've been missed!!!
Great timing... after training for the last 6 months without a heart monitor I finally put on a Fitbit yesterday and was slightly frightened by a 52 bpm resting HB..
3:53 "yeah" -Fraser
What an amazing explanation!
Thanks for this video. There really needs to be more like this and less BS online about heart rate’s importance in running. I grew tired of googling for “why is my heart rate so high even while jogging?” and finally concluded that there’s not much scientific basis or value in obsessing about it.
Age in forties, resting in the 50s, 10 minutes of jogging brings it up to ~160-170, 15-20 minutes brings it up to >180, but I can still breathe through the nose and talk (with a bit of panting). I don’t know my max heart rate but I’ve never seen it go above 190. With every beat over 180 as I approach 190, I can feel my body telling me to stop clamping imaginary increasing lead weights on to me, and I don’t think I could talk except in spurts of a couple words at 190 or sustain it for very long.
All this stuff I see about tempo training at 80% of max heart rate therefore makes no sense to me because 80% of 190 would be like 152 and I can just jog a mile given that heart rate limit, so I just mostly ignore heart rate BS online and jog happily at 90-95% of my seemingly max heart rate.
What else can I do? Not run at all? If you need to run more to build endurance, but you shouldn’t run in zone 5 all the time, I’m stuck in a catch-22.
Same here. Just turned 53, max is about 187. I see recommendations to do zone 2 runs and I'm like, "I hit zone 3 walking up a flight of stairs." But I'll hold 168 for a 10k and not be breathing too hard.
@@DrewKime Holding 168 through a 10K actually sounds rather nice to have to me right now. I can hold ~175 if I’m carefully slow, but any “distraction speed up” can easily push it over 180, and it’s hard to stay undistracted over distances greater than 3-4 miles.
How long have you been running? I’ve been running regularly for almost 8 months now, but I don’t feel like my heart rate’s coming down over time for the same runs. It has been mentally feeling much easier and physically easier as well, but the heart doesn’t seem to have taken note.
@@aroundandround Best thing I did was get a Garmin and start a structured training plan that focused on a sustainable pace over speed. As soon as I start going over threshold I back off. Turns out running at a pace I can maintain works better than dieing every 10 minutes.
Before I got the Garmin I'd go as hard as I could for 2-3 miles then blow up. Maybe 8:30 pace. Now I can maintain a steady 9:15 - 9:30 pace for 7-9 miles and when I'm done I still feel good.
@@aroundandround Oh, and I just started November of last year.
@@DrewKime Thanks. I focused hard on running easy today and managed to hold an average of 166 for a bit over 10K! I had to run at 10’24” average mile pace whereas my carefree jogging pace ends up being more like 9’30” on my more typical 5-8K runs, so I guess what I think is carefree jogging is actually a hard run for my heart.
There's a gem in this video that I'd love to see you guys explore. "increasing blood volume and plasma volume to allow the heart to work less hard" He said that it can be done at altitude and with "heat training" (which I assume is working out in a hot climate). Since I'm in a temperate, sea level place should I perhaps be deliberately wearing warm clothes to try to increase my plasma ??
No
Amazing video! My HR is always higher compare to the others (same with sweat rate), although they can't keep up with me in workouts. Interesting explanation, I will look into this topic more. Thanks GTN!
I’m glad to see people are being more thoughtful about this than they were 50 years ago. Since I began running in my early teens I watched my resting hr drop but so did my max. At 70, my resting rate has been at 40 for years but the max has continued to drop in textbook decline. I believe hearts like yours are more efficient because they are filling and pumping more effectively. I see it all the time with young people I work out with. I used to look at my low heart rate with a bit of ego like I was special but now I look at it the opposite. It is just a number and doesn’t mean anything in terms of performance.
Welcome back Fraser! 🙌🏾
Boffins. This channel has everything. Could you do a show on how to mend a broken heart? Asking for a friend.
You don't need a show on that. You just have to stop being a fanny.
Cheers for this Fraser. David is the bloody oracle on this stuff. I am late 50s and have a resting HR in the mid 40s but I top out under 140. For me, I am running a diesel where other people have a 1.6 turbo. I did a lot of cardio as a kid and young man - cycling to school at breakneck speed, and so I imagine I established a large and optimized heart back then. It isn't a measure of my fitness although I do think that there are benefits in terms of my baseline cardio health. One problem I find is that the optical HR monitor on my watch gets my HR way wrong sometimes, especially when I am doing a session on the bike. I suspect I lie outside the algorithms expectations on what the HR should be for a given effort.
I think there is a lot of benefit in monitoring HR for overall health tracking and monitoring your stress and sleep quality, not just for performance tracking.
Trail Runner, 57. Slept at 43 rate last night, my high during running can get to 195 if I decide to really push it, but generally 175 even on steep inclines. Average running rate: 145-155 or so, depending on terrain. Working on computer sitting about 53-60
Great vid Frazer. Love the car analogy - made it really click for me. I do use baseline hr data to understand if I’m pushing to hard or starting to get a cold etc and readjust plans.
That car analogy just confused me.
@@chocolate_squiggle for me there are three variables: The speed/power you run (speedometer),the heartrate required to maintain that speed (rev counter), and how efficiently your body burns fuel (fuel efficiency). Using these datapoints you need to be realistic as to what your body can achieve week on week without breaking down and use it to plan your training blocks and identify your recovery requirements.
@@wicklowjohn the thing is though heart rate is so variable depending on so many external factors outside of exercise which makes it unreliable to monitor when training.
My resting HR is super helpful as an early warning sign of illness. It is usually 38-42 bpm when I wake up. Before I feel sick, it will go up to 70. I know I am about to get sick and I need to back off training. I have asthma and am prone to pneumonia. Now that I pay attention to it and back off training, I've been hospitalized less for pneumonia and don't go into the really bad peak flows that I got in the past. Because of distancing I did not get sick this year. With the 2nd vaccine dose, I got pretty ill (104 fever and could not stand up) for 24 hours. My HR went up dramatically, of course. I felt largely better in 48 hours, but my resting HR stayed elevated for 4 days. Good signal that my immune system was still battling and I needed more rest.
Fraser! I was kinda wondering where you've gone! Good to see you back! :)))
Welcome back!
Interesting video. I am almost 33 years old, and at night my RHR gets to about 37-39 bpm and maxes out near low 190s. A cardiologist I went to one time wasn't even shocked and said "you're normal".
This is a great overview, but there is a lot more to be covered. RHR is part of the mix, but HRV is an even better indicator. Tracking both daily is equally as important and most training software platforms allow direct data import of these if using Elite HRV or HRV4TRAINING.
Looking at data from a short set is also beyond less than ideal or even telling. Good thing is most on here probably have been using some form of wearable tracking at least HR and RHR for years, which you can go back and check against. But having this info logged into your training data so you can check against ATL/TSS/IF/Sleep etc are even more telling.
Other factors here are general health and dietary related. You could have crazy high cholesterol and be fit, buy the Heart has to work harder to push the required strokes volume needed due to clogged arteries.
So many factors and comparing to anyone but yourself and your own data is beyond pointless.
The other big thing is getting a base line with your Physician. Most GP’s don’t hook you up to an EKG for your annual physical, but this will allow you to see irregular conditions as long as you are going in for this and are in a rested state.
There’s a point/age (depends on individual) where we absolutely should get a Stress Echo too, no matter how fit you are.
HR is an extraordinarily complex process. When I was in my mid-20s our coach asked us to record our waking pulse each morning (not as straightforward in the 1980s as it is today) and note any increase of more than 10%. Given my RHR at the time was 36 bpm, that was a 4 bpm increase. He would reduce our training load if it happened, to avoid overtraining. Today, at 62, my RHR is around 48-50 bpm, although I now track it on my Garmin fr945, via the 7-day AVG RHR function. If I applied the 10% rule I would have to see 60 BPM, which I have never seen. I do use a Garmin HRM-RUN, so I can track my HR during my maf runs, but, at 62, I can't use the recommended method, that would be 118. It is such a personal thing. I recently had a heart scare, having to undergo an inpatient angiogram. The amazing medical staff were very concerned because the technology kept beeping all the time as it hovered around 50, which triggered the amber warning every time it dropped into the 40s and the red warning when it dipped into the high 30s. None of this equated with their expectations of a cardiac patient in their 60s. It turns out I should not have been there, but the cardiac CT scan threw up more questions than it answered, especially given a family history. In the end, I really don't know how apply it, although an amazing nurse in the catheter lab (where they do the angiograms) was needlessly concerned about my HR, due mainly to the drugs they used during the procedure. It really is a personal thing.
Fraser good to see you again!
Went for a routine health check and it came back RED!! If you resting heart rate < 60 they consider you to have sinus bradycardia (slow HR). Also had 1st Degree AV Block which is a delay in timing issue. Finally what really worried them, and was probably why it was red, is that I have inverted t-waves. All above are adaptations to aerobic training (the t-waves being less common). Went to a battery of test up to an MRI. In the end nothing sinister was found and I was told to proceed with caution. So if you are doing aerobic training and you do have an ECG you might give rise to some concern. So while these symptoms can indicate underlying problems don't panic but do get checked out.
I had a very similar situation. I wasn't active before but started running a bit more than a year ago, lost 10KG (more than 10% of my weight) during that time. Then they found my ECG being abnormal during a routine checkup, something about the t-waves too...I went through a bunch of testing and they found nothing. I'm still bothered by the fact that my t-waves were abnormal during ECGs, and they haven't figured out why combined with my low resting HR (42). Hopefully it's just due to a sudden change in my exercise routine.
@@popman1928 Interesting, I had recently lost weight too. I've been training since then with no issues. I was due to go back for a follow up but that's been pushed back due to covid.
Haha, nearly the same happened with me. The nurse took the printout and ran out of the room with it. It took her 15 minutes to return reassured and she asked me if I did any sports. When I took the printout to the GP, it showed my HR as 48, and he said it was ok because I was a runner. Hospitals expect 100% of the population are sick so unusually good ECGs are very rare.
Yay, Fraser is back!! Hope all is well dude. Nice to see you back hosting.
OMG, so happy to see Frazer here :D !
Not sure what a low resting heart rate implies specifically. I am a keen cyclist - I have done some long distances. I needed serious surgery some years back and due to a low resting heart rate, I almost missed out on the surgery. So be very careful guys and girls. You do not want it to be too low.
Finally Fraser is back!
Great video exactly answers my question. Thanks.
Great to see Frazier back!!
Since I retired(lousy pro athlete😂), I don't train anymore. I just hike for fun to keep my dogs happy. My resting heart rate has gradually creeped up. 42-45 as a low level pro cyclist, 45-48 as a low level speed skater, and 6 years later, my RHR has creeped into the high 50s
Fraser!!!! What a nice surprise!!
I’m 31 male and I’ve always been concerned with my heart rate, I have a max heart rate of 197 and a resting heart rate of 48. Unfortunately even my easy runs tend to creep into the 150s and 160s where according to some sites it’s supposed to be around 120 or 130. Shame it’s a possibility I could have a small heart but at least I know it’s still Ok 👍
I'd say it sounds very healthy, that low resting rate is great. The max is only a little above the 220 minus age, and that guide is very loose. I'm 45 my max is 187. And I'm a very fit cyclists. Don't worry.
It's hard to really calculate the correct zones. Even when you try using Max HR.
The best thing you can do is a 30 min Max run. And find your threshold HR and use that for calculating rather than Max HR. It could be slightly more accurate.
Otherwise, you can do VO2 Test in a lab or using a bike with a power meter. To find your HR zones that correlate with power zones.
Something that I have noticed that over the years my Zone 2 HR is going down a couple of BPM. example
2018 zone 2 was 150 to 168
2020 zone 2 was 149 to 166
it's going to slowly go down as all things will but doesn't mean your losing fitness :)
I'm also 31yo, male, with very similar resting and max HR, 195 lbs. My normal runs i see even 168-170, and really exhausting runs 178-180. I feel really relaxed and energized at 165-172... So don't worry
Great information, I am 66 years of age, my resting HR is 57 but I find it difficult to keep my HR under 130 after 15 minutes of moderately slow running, I feel quite comfortable at a WHR of around 154...I have exercised in one form or another all my life...just for information.
Hi Terry, I'm a little over 60yo and my WHR is up around 160 aswell (from a resting of 47).
I wonder if there are some age related changes kicking in here?
@@katesmiles4208 hi...not sure, I didn't really work off my heart rate when I was younger...just from how I felt, I used to get up to 180 when I was in my 20's...things are much more scientific these days, I try to train within my limits but occasionally go up to 165 for short periods. I think if we listen to our bodies, we can't go far wrong.
Hey :) I personally have a resting HR between 48 and 52, and my max HR so far has been 204 while running (age 22). But was always confused me was the effort associated with ”x% of MHR". I now guess that I've got a smaller heart for my frame, because slow running/jogging has my heart up in the 180s in no time, and it stays there 🤔
I can run for 2hr at 175bmp, at the age of 23. I could easily hold a conversation at that hr. So, we are all different, but normal.
Diagnosed with high blood pressure in 2006 resulted in me becoming more active - mostly MTB / Gym type stuff. Also started monitoring BP & RHR. As I've become fitter over the years my average monthly RHR has dropped from 69bpm to 53bpm. This suggests to me that there is a correlation between an individuals level of fitness / RHR, though not in comparison to someone else.
Howdid u lower it
Lost about a stone / 14lbs in weight since 2006, so think that probably helped. Main thing seem to be steady, regular activity as a graph I plot seems to suggest less activity = higher RHR. Hope this helps.
this helped me out a lot. I was always curious about this