Exercises to lower resting heart rate

[MAGUI]

I've tried searching the forums already but I didn't find any exercises for lowering my heart rate. Right now my resting HR is about 50, I'd like to know what exercises I'd need to do to make it about 30 to 35.


If I had to guess I'd say Anaerobic exercises, but I would like some expert advice please. =]

[rainieravesouth]

overall fitness and lowering bf.

[MAGUI]

so...any exercise lowers your heart rate then?

[chazzy1864]

Any exercise.



edit: Just read your whole first post. It humors me that you come to an interwebz forum to get "expert advice". e-advice, yes. But not expert advice.

[ironwill2008]

Any exercise.



edit: Just read your whole first post. It humors me that you come to an interwebz forum to get "expert advice". e-advice, yes. But not expert advice.

Hey, there's loads of "experts" here. Just ask 'em!

[hessunit]

Now, I'm no expert, but here's my take....

Increasing your overall level of fitness will help bring it down. As your heart gets stronger, your HR will decrease. But 50 is already pretty low. Doing anything that makes your heart stronger (any kind of physical activity) should drop it more.

Can I ask why the heck you'd want your heart rate to be that low? Normal/Average is 72 bpm (some say 60-90 is within the healthy range) and some athletes get in the 40-60 range. And you want yours to be 30-35? I've never heard of someone wanting this, yet couldn't find much to say that it's a bad thing....except this:

The long-term implications of reduced heart rate are the potential for arrhythmias and the prolonging of the heart’s electrical conduction with possible sudden death.

An extremely low heart rate can also contribute to the forming of blood clots in the veins in your extremities.

But I'm not an expert. Research it for yourself.

[jblaisuri]

....why do you want your heart rate that low??

[Mindi912]

Increasing your overall level of fitness will hel bring it down. But 50 is already really low. Doing anything that makes your heart stronger (any kind of physical activity) should drop it more.

Can I ask why the heck you'd want your heart rate to be that low? Normal/Average is 72 bpm (some say 60-90 is within the healthy range) and some athletes get in the 40-60 range. And you want yours to be 30-35? I've never heard of someone wanting this, yet couldn't find much to say that it's a bad thing.

I was gonna say the same thing - 50 is pretty low.

[-Ironside-]

I agree, 50 is averagely low, people like Lance Armstrong who have a resting heart rate of somewhere around 35 beats per minute are in phenominal shape.
You would want aerobic not anaerobic.Anaerobic exercises are exercises that do not utilize oxygen for energy and generally last less than 2 minutes.

[MAGUI]

well I was in class a few hours ago and my coach was saying something about Armstrong having a low heart rate of about 30BPM.

I'm not trying to become all out crazy, but i was interested in knowing how someone could reach that level and that maybe I could reach it too. I'm not going to try, but knowing that it's out there is really interesting.

I appreciate everyone's advice, but please don't judge me from asking a ludicrous question, I'm still learning about all of this and would just like to expand my knowledge.

[-Ironside-]

I don't think it's a ludicrous question, I wish my heart rate was around 30bpm

[MAGUI]

I don't think it's a ludicrous question, I wish my heart rate was around 30bpm

haha it'd be pretty cool wouldn't it? I admire Lance Armstrong a lot, so when my coach told me that his HR was 30 BPM I was all big eyed and smiley =D

[thedisneydad]

I agree, 50 is averagely low, people like Lance Armstrong who have a resting heart rate of somewhere around 35 beats per minute are in phenominal shape.
You would want aerobic not anaerobic.Anaerobic exercises are exercises that do not utilize oxygen for energy and generally last less than 2 minutes.

nail on the head.

Peeps like Armstrong have a beat that low from almost a lifetime of endurance work.

Unless you're a serious competitive athlete in the realm of endurance sport(ironman, biathalons, marathons, distance cycling), having a rate that low is unnecessary and could be unhealthy.

Notice I said could be, not will be. What I mean by that is that if you struggle with running a 5k or cycling more than a half hour at moderate intensity, and you wake up to a 35bpm, you may just want to check in with your doctor. There's never anything positive about bradacardia when you don' know the cause.

Good luck in your venture. Read up on endurance training.

[Daniepwils]

My RHR is 37, and I am not some super tri-athlete. The only thing I do is strengh train three days a week as well as HIIT rowing.

[MAGUI]

nail on the head.

Peeps like Armstrong have a beat that low from almost a lifetime of endurance work.

Unless you're a serious competitive athlete in the realm of endurance sport(ironman, biathalons, marathons, distance cycling), having a rate that low is unnecessary and could be unhealthy.

Notice I said could be, not will be. What I mean by that is that if you struggle with running a 5k or cycling more than a half hour at moderate intensity, and you wake up to a 35bpm, you may just want to check in with your doctor. There's never anything positive about bradacardia when you don' know the cause.

Good luck in your venture. Read up on endurance training.

THANK YOU! This is great, now I know enough about it. I most likely won't shoot for Armstrong, but I'll definitely keep going at what I do. Like everyone said, 50BPM is a good heart rate for me so I'm happy.

[MAGUI]

My RHR is 37, and I am not some super tri-athlete. The only thing I do is strengh train three days a week as well as HIIT rowing.

No Aerobics to be found? Hmm...but that's amazing that you've got a really great RHR.

[thedisneydad]

My RHR is 37, and I am not some super tri-athlete. The only thing I do is strengh train three days a week as well as HIIT rowing.

that's quite good actually! Sounds like you are in excellent health.

The lowest I ever tracked mine was 33bpm. That was last april at the peak of my marathon training, After having a resting rate of 75-95 most of my life, seeing the 33 was quite alarming. it was taken right after waking from a nap which followed my 15 mile run.

30 isn't impossible...just hard to get

of course...I want it too, hehe

[hessunit]

I agree, 50 is averagely low, people like Lance Armstrong who have a resting heart rate of somewhere around 35 beats per minute are in phenominal shape.
You would want aerobic not anaerobic.Anaerobic exercises are exercises that do not utilize oxygen for energy and generally last less than 2 minutes.

I know what you are saying...but just wanted to mention that having a low heart rate doesn't necessarily mean you are great shape. It's also a symptom of some eating disorders....where your body gets confused or something from the lack of food etc. and your heart rate drops.

Just make sure yours is from exercise and being in good shape.

[-Ironside-]

My RHR is 37, and I am not some super tri-athlete. The only thing I do is strengh train three days a week as well as HIIT rowing.

This could be bradycardia, so long as you don't have any negative symptoms such as fatigue, dizziness, etc you should be fine.
but you said you do HIIT 3 days a week and by looking at your stats I'm betting your type 1 muscle dominant. You're probably a born athlete, you should try for a triathlon
BTW, what's your active heart rate?
I have a buddy with bradycardia that used to run for ever and never get tired, his active heart rate was like 68, crazy stuff. Wasn't even in that great of shape.

[iSkinny]

I'm not trying to become all out crazy, but i was interested in knowing how someone could reach that level and that maybe I could reach it too. I'm not going to try, but knowing that it's out there is really interesting.

By busting your ass and progressing to a level where you can train for 4-6 hours a day.

Here is an insight into his training LAST MONTH:



December 29-31---3-day training block
3-4 hours daily @ endurance pace staying below 315watts, climbs at 340-380watts

January 1: Recovery ride

Jan 2-4----3 day training block
Day 1: 4 hours @ endurance pace staying below 315watts, include 1hr @ Tempo power, 350-380watts, low pedal cadence during Tempo (60-70rpm).

Day 2: 4 hours @ endurance pace staying below 315watts, include 2-3 10-minute MuscleTension Intervals @ 45-50rpm, uphill @ 350-400watts with 8-10mins recovery between intervals.

Day 3: 4 hours @ endurance pace staying below 315watts, include 1hr @ Tempo power, 350-380watts, low pedal cadence during Tempo (60-70rpm).

January 5-6: Recovery rides

Jan 6-8----3 day training block
Day 1: 5.5 hrs with 3 climbs of 15-30minutes at 380-420watts, last 60mins behind motor for leg speed.

Day 2: 4.5 hours with 2-3climbs late in the ride of 15-30minutes at 380-420watts, last 60mins behind motor for leg speed.

Day 3: 4 hours @ endurance pace with 2 climbs of 15-30minutes at 380-420watts, last 60mins behind motor for leg speed.

January 9-10?recovery rides, maybe on the TT bike
Day 1: Recovery ride
Day 2: Recovery ride

[Ankiel84]

By busting your ass and progressing to a level where you can train for 4-6 hours a day.

Here is an insight into his training LAST MONTH:



December 29-31---3-day training block
3-4 hours daily @ endurance pace staying below 315watts, climbs at 340-380watts

January 1: Recovery ride

Jan 2-4----3 day training block
Day 1: 4 hours @ endurance pace staying below 315watts, include 1hr @ Tempo power, 350-380watts, low pedal cadence during Tempo (60-70rpm).

Day 2: 4 hours @ endurance pace staying below 315watts, include 2-3 10-minute MuscleTension Intervals @ 45-50rpm, uphill @ 350-400watts with 8-10mins recovery between intervals.

Day 3: 4 hours @ endurance pace staying below 315watts, include 1hr @ Tempo power, 350-380watts, low pedal cadence during Tempo (60-70rpm).

January 5-6: Recovery rides

Jan 6-8----3 day training block
Day 1: 5.5 hrs with 3 climbs of 15-30minutes at 380-420watts, last 60mins behind motor for leg speed.

Day 2: 4.5 hours with 2-3climbs late in the ride of 15-30minutes at 380-420watts, last 60mins behind motor for leg speed.

Day 3: 4 hours @ endurance pace with 2 climbs of 15-30minutes at 380-420watts, last 60mins behind motor for leg speed.

January 9-10?recovery rides, maybe on the TT bike
Day 1: Recovery ride
Day 2: Recovery ride

Nice post. Interesting to see.

[Dan_S]

Normal/Average is 72 bpm (some say 60-90 is within the healthy range) and some athletes get in the 40-60 range.

Weird, 72 exactly! I did find it odd (maybe it was just my mind messing with me though), but it seems like whenever I inhale, my heart rate increases, and exhale it decreases. Apparently this is normal, and I can't figure out how in 25 years I'd never noticed.

[becoolboy]

omg me too. 72 as well. ok this is getting freaky, i remember like 5 years ago when i was an long distance runner, mine was around 60. after i started bodybuildin 2 years ago, i kinda stop running as much. prob tats reason why it rose.

[MAGUI]

By busting your ass and progressing to a level where you can train for 4-6 hours a day.

Here is an insight into his training LAST MONTH:



December 29-31---3-day training block
3-4 hours daily @ endurance pace staying below 315watts, climbs at 340-380watts

January 1: Recovery ride

Jan 2-4----3 day training block
Day 1: 4 hours @ endurance pace staying below 315watts, include 1hr @ Tempo power, 350-380watts, low pedal cadence during Tempo (60-70rpm).

Day 2: 4 hours @ endurance pace staying below 315watts, include 2-3 10-minute MuscleTension Intervals @ 45-50rpm, uphill @ 350-400watts with 8-10mins recovery between intervals.

Day 3: 4 hours @ endurance pace staying below 315watts, include 1hr @ Tempo power, 350-380watts, low pedal cadence during Tempo (60-70rpm).

January 5-6: Recovery rides

Jan 6-8----3 day training block
Day 1: 5.5 hrs with 3 climbs of 15-30minutes at 380-420watts, last 60mins behind motor for leg speed.

Day 2: 4.5 hours with 2-3climbs late in the ride of 15-30minutes at 380-420watts, last 60mins behind motor for leg speed.

Day 3: 4 hours @ endurance pace with 2 climbs of 15-30minutes at 380-420watts, last 60mins behind motor for leg speed.

January 9-10?recovery rides, maybe on the TT bike
Day 1: Recovery ride
Day 2: Recovery ride

whoa whoa whoaaa, I definitely can't keep up with that (at my current level)!! Really cool.

[Sim882]

take beta blockers lol


When I use to run 10km daily, mine was near 40.

Just run ****loads at maximum intensity, and do HIIT

[jasoncho92]

You can always train your mind and body to lower your heartrate for short periods of time. Much harder but some monks can lower their heartrate to 12 beats per minute while meditating

[MAGUI]

Yeah, and I meditate a lot since I do Shotokan =]

[chazzy1864]

Yeah, and I meditate a lot since I do Shotokan =]

There is meditation in shotokan? Hmm...glad my style (based partly off shotokan) didn't take that aspect from it.

[RU4A69]

lowering your bf% or even your weight (regardless of composition) will have a dramatic effect on RHR