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How can I lower my resting heart rate?

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‎02-12-2021 05:51

‎02-12-2021 05:51

Hello! I am a 16 year old female who is 5' 4.5 and 128 pounds (I have quite a bit of muscle). On January 17, my resting heart rate was the lowest it's been in a long time, 51 bpm, and my cardio fitness score was 47. Over the past few weeks, my resting heart rate has skyrocketed to 60 bpm, my cardio fitness score is now 45, and I am gaining weight. I'm not sure why this has happened, because I am getting more sleep than ever, eating very healthily as normal, and my hrv (heart rate variability) has gotten higher. I also get plenty of exercise, 15,000+ steps per day, 10+ floors, 60+ active minutes, and over 5 miles of walking per day. I am doing all the right steps (quite literally I guess 🙂 in order to make myself healthier, so why am I backsliding like this? It is very discouraging at times when I am trying my hardest to become healthy but it is just not working. Thanks for all the help and encouragement!

 

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Accepted Solutions

‎02-13-2021 13:22

‎02-13-2021 13:22

I've been wearing a Fitbit with heart rate tracking for nearly five years now; fact of life, your heart rate will vary.  Consider the following:

  • When I got my first Fitbit I was 59 years old, was typically running anywhere from six to ten miles at least five days per week, and worked in a horse barn three days per week as well.  At that time my RHR hovered between 43 and 46 bpm.
  • Over the next year I ramped up my mileage to a peak of 350 miles in a single month, I ran a couple of half marathons in the one-hour-thirty range, and generally had my best running year since turning 50.  At that time my RHR hovered between 39 and 42 bpm.
  • Over the next several years I suffered, in order, walking pneumonia, a big toe fractured in several places, a torn arch tendon, a broken leg, and then COVID-19, and yup, you guessed it, my RHR gradually increased to the point where it ranged between 54 and 58 bpm.
  • I have finally been able to start shrugging off all of the issues over the last several years and been able to consistently log some running miles.  Mind you, nothing like I did in my late 50s, but hey, you need to start (or re-start as the case may be), some place.  As things stand today, my RHR hovers between 44 and 46 bpm.

One other comment about RHR, over the years I've noticed short term fluctuations of three or four bpm, and when that happens, it almost always coincides with getting sick or life-stress, or both.  Once I noticed an unexplained bump in my RHR and two days later I came down with a nasty flu; my walking pneumonia was similar, before I knew I was sick, my RHR spiked.

 

In summary, don't overthink it; your RHR will vary due to conditioning levels, health related issues, stress, and even that hot member of the opposite sex you've been hanging around with recently.  😛

 

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7 REPLIES 7

‎02-13-2021 11:51

‎02-13-2021 11:51

It might be stress, but I honestly don’t know for sure. The same has happened to me, my resting was 52, but then it went to 64, then 54, then kept going up and down ever other week (currently at 62, up from 53 last week). I would just suggest that you continue doing what you are doing, but stress relief activities have worked for me in the past. Best of luck!

Best Answer

‎02-13-2021 13:22

‎02-13-2021 13:22

I've been wearing a Fitbit with heart rate tracking for nearly five years now; fact of life, your heart rate will vary.  Consider the following:

  • When I got my first Fitbit I was 59 years old, was typically running anywhere from six to ten miles at least five days per week, and worked in a horse barn three days per week as well.  At that time my RHR hovered between 43 and 46 bpm.
  • Over the next year I ramped up my mileage to a peak of 350 miles in a single month, I ran a couple of half marathons in the one-hour-thirty range, and generally had my best running year since turning 50.  At that time my RHR hovered between 39 and 42 bpm.
  • Over the next several years I suffered, in order, walking pneumonia, a big toe fractured in several places, a torn arch tendon, a broken leg, and then COVID-19, and yup, you guessed it, my RHR gradually increased to the point where it ranged between 54 and 58 bpm.
  • I have finally been able to start shrugging off all of the issues over the last several years and been able to consistently log some running miles.  Mind you, nothing like I did in my late 50s, but hey, you need to start (or re-start as the case may be), some place.  As things stand today, my RHR hovers between 44 and 46 bpm.

One other comment about RHR, over the years I've noticed short term fluctuations of three or four bpm, and when that happens, it almost always coincides with getting sick or life-stress, or both.  Once I noticed an unexplained bump in my RHR and two days later I came down with a nasty flu; my walking pneumonia was similar, before I knew I was sick, my RHR spiked.

 

In summary, don't overthink it; your RHR will vary due to conditioning levels, health related issues, stress, and even that hot member of the opposite sex you've been hanging around with recently.  😛

 

Best Answer

‎02-13-2021 14:01

In response to SunsetRunner

‎02-13-2021 14:01

Thanks for the response! It could have something to do with it, I try not to stress about it but it is really annoying when I don't see the progress that I feel I "deserve". I have to try to remember that the data that my Fitbit app tells me doesn't control how good or bad my day is, and only I do. I do keep up with my meditation sessions every day, which I enjoy. Thanks again and wishing you the best of luck on your fitness journey!

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0 Votes

‎02-13-2021 14:08

In response to shipo

‎02-13-2021 14:08

Wow, thanks for the lengthy and informative reply! It sounds like you have lived a very active lifestyle throughout your life and I admire you for that. It could have something to do with stress, but I do try not to worry about the numbers too much because it is really annoying when I don't see the progress that I feel I "deserve". I have to try to remember that the data that my Fitbit app tells me doesn't control how good or bad my day is, and only I do. I do keep up with my meditation sessions every day, which I enjoy and supposably help with stress. Thanks again and wishing you the best of luck on your fitness journey!

Best Answer

‎02-21-2021 17:26

‎02-21-2021 17:26

@Morgan.Allen, I think is just a matter of time for you to reach out the numbers you are working for. Continue working hard. 🙂

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‎07-23-2022 08:01

In response to EdsonFitbit

‎07-23-2022 08:01

Thank you so much! Many resting heart rate is currently 53. 

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‎07-25-2022 15:35

In response to Morgan.Allen

‎07-25-2022 15:35

Congrats @Morgan.Allen.

 

I'm glad to hear that you've been able to reduce your resting heart rate. 🙂

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