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. =]
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02-12-2009, 10:57 AM #1
Exercises to lower resting heart rate
"You've mistaken my dedication to Fitness for an obsession...therefore...I will say that you are dedicated to sitting on your ass all day long."
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02-12-2009, 11:02 AM #2
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02-12-2009, 11:15 AM #3
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02-12-2009, 11:18 AM #4
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02-12-2009, 11:26 AM #5No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
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02-12-2009, 11:47 AM #6
- Join Date: Nov 2008
- Location: Edmonton, AB, Canada
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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.Last edited by hessunit; 02-12-2009 at 11:55 AM.
Lift smart.
I rear ended a car this morning...the driver that got out of the other car was a dwarf !!
He looked up at me and said "I am NOT Happy!"
So I said, "Well, which one ARE you then?"
That's how the fight started.
"The two best activities for your health are pumping and humping"
Arnold Swarzenegger
....done. Phew.
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02-12-2009, 11:49 AM #7
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02-12-2009, 11:49 AM #8
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02-12-2009, 11:52 AM #9
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.old broken soldier
ACPT, NSCA
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Remembering the fallen
Stasher1 - Reps owed
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02-12-2009, 11:53 AM #10
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."You've mistaken my dedication to Fitness for an obsession...therefore...I will say that you are dedicated to sitting on your ass all day long."
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02-12-2009, 11:55 AM #11
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02-12-2009, 11:57 AM #12
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02-12-2009, 11:58 AM #13
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.NEVER SETTLE!!!
Three years ago I was 365lbs of lard. Never again! I like the heads turning toward me.
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02-12-2009, 12:00 PM #14
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02-12-2009, 12:03 PM #15
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02-12-2009, 12:04 PM #16
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02-12-2009, 12:10 PM #17
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, heheNEVER SETTLE!!!
Three years ago I was 365lbs of lard. Never again! I like the heads turning toward me.
Journal: http://forum.bodybuilding.com/showthread.php?t=4725773
LOOKING FOR A PARTNER FOR ANY RUNNING OR ROAD BIKING COMPETITIONS IN TX. PM ME IF INTERESTED.
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02-12-2009, 02:38 PM #18
- Join Date: Nov 2008
- Location: Edmonton, AB, Canada
- Age: 43
- Posts: 873
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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.Lift smart.
I rear ended a car this morning...the driver that got out of the other car was a dwarf !!
He looked up at me and said "I am NOT Happy!"
So I said, "Well, which one ARE you then?"
That's how the fight started.
"The two best activities for your health are pumping and humping"
Arnold Swarzenegger
....done. Phew.
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02-12-2009, 03:02 PM #19
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.old broken soldier
ACPT, NSCA
Hughumanity.org
Remembering the fallen
Stasher1 - Reps owed
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02-12-2009, 03:14 PM #20
- Join Date: Jan 2009
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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 rideLast edited by iSkinny; 02-12-2009 at 03:16 PM.
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