Resting Heart Rate Charts

What is a Resting Heart Rate Chart?

A Resting Heart Rate(RHR) Chart is a clinical reference tool used to assess cardiac efficiency and overall autonomic balance at rest. It visually categorizes normative resting heart rate values, typically measured in beats per minute (bpm), stratified by age, sex, and estimated fitness level. The chart aids clinicians, exercise physiologists, and allied health professionals in interpreting cardiovascular status during baseline assessments or longitudinal health evaluations.

Resting heart rate is defined as the number of heartbeats per minute while the patient is at complete physiological rest, ideally measured in a supine or seated state following at least five minutes of inactivity (Healthdirect, 2019). It serves as a non-invasive biomarker of cardiovascular function and autonomic nervous system activity. Abnormal RHR values—either elevated or bradycardic—may warrant further investigation into potential underlying etiologies such as cardiovascular deconditioning, metabolic disorders, anemia, or autonomic dysfunction.

A typical resting heart rate for adults falls between 60 and 100 beats per minute. That said, the actual number can vary depending on factors such as stress levels, hormonal shifts, medications, and the amount of exercise a person engages in. For example, athletes or very active individuals often have resting heart rates as low as 40 bpm—a true sign of a relaxed, efficient heart.

In general, a lower resting heart rate is a good sign. It means the heart doesn’t have to pump as hard to keep blood moving, which reflects better cardiovascular fitness. On the flip side, a higher resting heart rate can point to lower fitness levels, elevated blood pressure, or a higher body weight.

Increased resting heart rate is associated with heightened risk of morbidity, including all-cause mortality, hypertension, and cardiac arrhythmias (Solan, 2024). Conversely, a lower RHR is typically correlated with higher cardiorespiratory fitness, although in some cases, especially when accompanied by fatigue, dizziness, or syncope, marked bradycardia may indicate conduction abnormalities or other pathologies.

Using an RHR chart allows clinicians to gain valuable insights into a patient's heart efficiency and to help inform decisions regarding exercise routines, lifestyle habits, and overall well-being. This tool also benefits individuals seeking to improve their fitness levels and professionals such as coaches, trainers, and healthcare providers working with clients or patients to achieve better cardiovascular health. It can also be useful for healthy adults seeking to maintain an optimal resting heart rate.

Locate pulse

To find the pulse, the best place is on the wrist. Turn the hands so that the palms are facing upwards, and place the three middle fingers from the other hand on top of the wrist. The wrist is an accessible area where two fingers placed on the thumb side can help detect beats. Press slightly to feel the pulse; however, if the patient does not feel anything, press a bit harder.

Alternatively, if a pulse cannot be found at the wrist, the neck beneath the jawbone, or the inside of the elbow may be checked. The neck top and wrists inside are key locations where the heart rate increases slightly and can be tracked effectively.

Checking the pulse

To assess heart rate, count each beat for 30 seconds and then double the number to determine beats per minute. This is known as the heart rate or the pulse, which is measured in beats per minute (BPM). This method is helpful for evaluating resting heart rate or heartbeats under various body positions.

It is important to note that the heart should beat at an even rhythm. If an individual has been recently active or consumed caffeine or other stimulants, it is recommended to wait at least five minutes before taking the pulse. This ensures a more accurate measurement, especially in healthy adults or a well-trained athlete.

Normal heart rate

A normal heart rate, otherwise known as the resting heart rate, is generally around 60 to 100 beats per minute (British Heart Foundation, 2024). Several factors can influence heart rate, including level of activity, body size, and fitness level. Athletes or physically active individuals may have a resting heart rate of less than 60 bpm, indicating a strong heart muscle and improved heart health. During activity, heart rate typically increases significantly, sometimes reaching 160 beats per minute or more.

If one feels anxiety, excitement, or fear, an individual's heart rate can also increase. Body position, medications like beta blockers, and other factors, such as dehydration or illness, can also cause variation.

Sometimes, individuals may experience an irregular pulse. This is known as an irregular heart rate or an arrhythmia. This is harmless in many cases, however, it may be indicative of a medical condition that can increase the chances of having a stroke or needing medical attention. An irregular heartbeat is different from heart palpitations, where an individual's heart may feel like it is going too fast or too slow, or it is fluttering or thudding. Heart palpitations are also generally harmless, however, if these are a regular occurrence, consultation with a healthcare professional is advised. This is especially important for those with high blood pressure or a history of heart disease.

How does this Resting Heart Rate Assessment work?

To effectively use the resting heart rate chart, follow these steps:

Step 1

Measure the patient's resting heart rate. Find a quiet, comfortable place to sit or lie down. Ensure your patient is relaxed and has not engaged in physical activity or consumed stimulants for at least 30 minutes. Use a heart rate monitor or find the pulse manually. Count the beats for 60 seconds (or count for 30 seconds and multiply by 2) to determine the patient's resting heart rate (RHR) in beats per minute (bpm). This is how most healthy adults measure heart beats at rest.

Step 2

Locate the patient's age group on the chart's left side to find the appropriate row to reference. This allows you to compare the pulse to the normal range for the patient's age and activity level.

Step 3

Compare the measured RHR with the values in the row corresponding to the patient's age group. The RHR will fall into one of these categories: Athlete, Excellent, Good, Above Average, Average, Below Average, or Poor. This comparison may also suggest the target rate during training or identify a potentially high heart rate.

Step 4

Interpret the results, remembering that a lower heart rate usually indicates better cardiovascular fitness. However, multiple factors such as stress, illness, or body position may also influence the patient's RHR.

When to use these Resting Heart Rate Chart templates?

Resting heart rate chart templates are versatile tools used to assess fitness levels, monitor improvements, and track changes in cardiovascular health. Some common scenarios include:

Initial fitness assessment

When starting a new exercise program or working with a personal trainer, the resting heart rate chart template can be used to establish a baseline measurement of cardiovascular fitness. This can help identify a normal resting heart rate and evaluate how well the patient's heart pumps blood to working muscles.

Regular monitoring

Regular measurement of resting heart rate and comparison to the chart can help monitor cardiovascular health, identify trends, and inform adjustments to physical activity. For individuals with heart problems, this process aids in risk management and early symptom detection.

Tracking progress

As fitness levels improve, the resting heart rate chart template serves as a valuable tool for tracking progress. For example, a gradual decrease in RHR with regular exercise may indicate improved heart function and heart rate zones.

Evaluating exercise programs

Coaches, trainers, and healthcare professionals can use the resting heart rate chart template to assess the effectiveness of exercise programs. If heart rate does not improve or remains elevated, this may indicate overtraining or underlying health issues.

Health check-ups

During routine check-ups, healthcare providers can reference the chart alongside other signs like high blood pressure, beta blocker usage, or symptoms such as dizziness, to assess the patient's heart health.

In summary, the resting heart rate chart templates are suitable for various scenarios when assessing fitness levels, monitoring improvements, and tracking changes in cardiovascular health. They can be used by individuals seeking to improve their heart's efficiency and coaches, trainers, and healthcare professionals working with clients or patients.

Who is this Resting Heart Rate Chart PDF for?

The Resting Heart Rate PDF is a versatile resource designed for anyone interested in tracking and improving cardiovascular health. It's ideal for athletes, fitness enthusiasts, and the average person who wants to understand their resting heart rate and improve their overall health. This tool helps those with heart disease or other health risks identify abnormalities through measurable metrics.

Even in corporate wellness programs, it helps promote awareness about the importance of resting heart rate and the value of regular heart rate checks—whether at the wrist, neck, or with digital devices.

Benefits of Free Resting Heart Rate Chart

A free resting heart rate chart provides numerous benefits that help individuals monitor and improve their cardiovascular health and overall fitness. These charts are valuable for those who want to improve their pulse, reduce stress, or manage risk factors for chronic health problems.

Easy to use

The chart is designed to be user-friendly and straightforward, making it accessible to healthy adults and people dealing with symptoms or health concerns. Whether using a heart rate monitor or checking pulse manually, the chart fits most needs.

Encourages self-awareness

The chart promotes awareness of how lifestyle habits, exercise, or medications like beta blockers affect the heart rate. This helps users monitor heart health and take preventive action if their resting heart rate falls outside the normal range.

Tracks progress

Regular measurement of RHR and comparison to the chart enables tracking of fitness and cardiovascular health improvements over time. This approach can provide valuable insights into the effectiveness of exercise routines and lifestyle changes.

Motivates healthy lifestyle choices

Using the chart may encourage the adoption of healthier habits, such as regular exercise, stress management techniques, and improved nutrition. These positive changes can contribute to improved RHR and overall health.

Supports informed decision-making

The chart assists individuals in making informed decisions regarding exercise routines, lifestyle habits, and when to seek professional advice. Understanding where RHR falls within the chart allows for a tailored approach to fitness and health to achieve optimal results.

References

American Heart Association. (2021, March 9). Target heart rates chart. American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates

British Heart Foundation. (2024, April 10). What is a normal pulse rate? British Heart Foundation. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/medical/ask-the-experts/pulse-rate

Healthdirect. (2019). Resting heart rate. Healthdirect Australia. https://www.healthdirect.gov.au/resting-heart-rate

Solan, M. (2024, March 26). Your resting heart rate can reflect your current and future health. Harvard Health. https://www.health.harvard.edu/blog/your-resting-heart-rate-can-reflect-your-current-and-future-health-201606172482