Resting heart rate and heart rate variability: What's optimal?
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I believe that you'll still be making these videos 100 years from now. Stay strong!
I'll be 147 by then, so that would be fantastic!
This is a phenomenal video and the public must see this! Thank you for sharing!
Thanks Ifeadi Odenigbo, share it everywhere to spread the word!
As usual, a great video! I really like how you present the data and explain how you change your values by changing lifestyle factors.
Thanks Jose Valle!
Great content, concise yet rigorous. Subscribed.
Thanks Alexandru, I strive for that in every video!
Always good videos and scientific info to share. I like this format.
Thanks! Also, sharing the video helps spread the word!
Thank you! I have looked high and low for info on HRV. I read the clinical studies and they freaked me out. Ends up I read them wrong and my HRV is not all that bad. Working to increase it, your increase is amazing and inspiring
Ay man, great work. Appreciate your time and energy on this research
Thanks Warren Toles!
Very important subject in this video, of course !!!!
Always wondered about that HRV data in the health app... per Apple Watch...
40 y/o male 6’ 194. Weight train 3-5 times per week, run 15 miles per week, walk/hike another 15ish
RHR: 48
HRV: 54
Wish I knew what my HRV was 2 years ago when I weighed 60 lbs more and moved very little. But RHR went from nearly 70 down to mid 40s during that time.
Great video... some parts felt fast so I had to pause to review the graph , you also speak fast so I have to rewind to relisten to make sure it sinks in but using your personal data to compare to national average and at the end showing the visual that within two yrs you literally were able to increase your HRV by staying consistent was so helpful ! I just started using Fitbit, and hope to collect data as you did .... this is great ... turning 40 this year...current HRV within only 2 weeks of use shows 66ms and RHR about 53... I have to wait 30 days to get a baseline..,, but your thorough comparison at end helped get a better sense of HRV and that the lower HRV is not a good thing...
Very good summary and example of RHR and HRV. I liked the fact that you added your own experience and data, comparing it to FitBit users (many of us have them). It would have been even better to add the exercise/diet/rest changes you made to achieve those levels.
Thanks Nick DeJesu, I have many videos with those details! For example,
czcams.com/video/7qHkZaYaVFU/video.html
czcams.com/video/GpKo7x8z9eU/video.html
Thank you for sharing this!
30 yo, female
RHR 71 bpm
HRV 58
I started training recently after a longish pause. Excited to see how these numbers improve.
I used to relax after the gym/sauna for 1hour+ 4days a week and HRV at age 32 was at 52. Since lockdown of that place, HRV went to an all time low (38), seems concerning to me - will keep tracking during summer when businesses re-open again.
I'm with you on the RHR analysis but with HRV the ranges are far greater and harder to pin down in terms of any precise relationship to longevity, health, relative age, etc. I'm 65 years old, reasonably fit, and my average HRV is over 200 ms which on your chart would be the age equivalent, I would guess, of about a 3 year old! My daytime RHR is 41 bpm, my night time 34 bpm. It is logical to deal with RHR and HRV together but I think your HRV analysis implies a precision that isn't quite there yet.
I'm not sure that HRV will ever include levels as high as yours, as most people's HRV is not that high! Also, it's a good sign that your RHR is correspondingly low.
@@conqueragingordietrying1797 It is very interesting area of research. I am currently on crutches for the first time ever after rupturing my Achilles (playing soccer with teenagers, serves me right) and my HRV has dropped down to 50 - 60 ms. I think it will be interesting to see if the insurance embraces the use of more accurate measures for all cause mortality, such as RHR, HRV, etc. rather than their absurd reliance on things like BMI or your zip code.
@@randallheather3077 Were you an endurance athlete before the Achilles tear? It's interesting that your HRV is now at mere-mortal levels, but it's still really good based on the average population.
@@conqueragingordietrying1797 The big drop in RHR and rise in HRV came in my late 50s when I became very fit (and lost 40 pounds), mostly from rowing but I was always athletic back to my time playing college football. I think a rowing machine is one of the best cardio/fitness investments given the whole body impact, good for long distances (10,000 meters) as well as HIIT but my specialty was the standard 2,000 meter row, usually 6 to 8 minutes depending on fitness, the one used in competitions. It's a killer distance, rather like the 800 meter run, too far to sprint all the way but you need to work hard yet still have enough energy for the final minute sprint. Another good use of the machine is the O'Neill fitness test: how far can you row in four minutes? as a way of gauging progress relative progress by age group 3.8.144.21/training/oneill_test I'm sure my HRV will be back to 200 ms after I'm eventually back on my machine in a few months. Fortunately my Achilles is only ruptured, not completely torn or detached, so no pain at all and a high probability recovery.
Dr. Lusgarten, what's your take on optimal blood pressure levels? I could't find a video on this topic.
Hey Oren z, I've collected some data for a BP video, but you're right, I haven't made it yet. Below are a couple of noteworthy papers, but there is a disparity in terms of what's optimal. In youth BP is ~ 110/70, but higher levels are associated with reduced all-cause mortality risk (130 for systolic). I haven't investigated this enough in order to try to connect these data into a story (yet) but it's on my to-do list!
pubmed.ncbi.nlm.nih.gov/29113935/
www.bmj.com/content/370/bmj.m3222
Dr. I really love your videos and appreciate your fine work! Can you consider making a video about your statement "exercise increases average lifespan but not maximal lifespan". If not, can you please explain on which data did you base it?
Thanks Obi z. If I said it, there is definitely data to support it, otherwise I wouldn't say it! For ex. in mice,
journals.physiology.org/doi/full/10.1152/ajpregu.00208.2003
In Humans:
"Results of 13 studies describing eight different cohorts suggest that regular physical activity is associated with an increase of life expectancy by 0.4 to 6.9 years."
www.ncbi.nlm.nih.gov/pmc/articles/PMC3395188/
@@conqueragingordietrying1797 Thanks! BTW, what is the most efficient way to donate you money (with minimal 3rd party fees)?
That's very thoughtful @@ok373737, as Patreon does indeed have 3rd party fees! Paypal works, my email is mlhnrca@gmail.com.
Damn 45?! I didn’t even think that was possible unless you are a fitness professional. My resting is around 70s I have lot of work to do
Average 2023 RHR = 44.1 bpm (HRV = 63.1), so still (fortunately) making progress...
Great presentation Mike..Your hrv readings are mind boggling.Are those readings taken standing or supine ?
HRV is calculated by WHOOP supine, during the last SWS cycle of the night, and before waking.
@@conqueragingordietrying1797 I thought with your low heart rate you'd get an oversaturation of your parasympathetic system making it difficult judge whether you've recovered or not .I've always taken mine standing .
@@LeoShoSilva WHOOP measures it automatically during sleep...
@@conqueragingordietrying1797 Should you not be comparing whoop users readings to your own ie like for like
@@LeoShoSilva True, but I've yet to see them publish their data, besides partially on a blog
7:07 a high HRV doesn't matter, but a low HRV does as it increases risk. Based on this plot I care about not having a low HRV, an optimal HRV doesn't help me much vs just having a decent HRV.
28 y/o. 141 lb 5'. Work out 5x/week. Running & bodyweight exercise mostly. Healthy diet (nothing processed). Resting heart rate 54 but HRV on average 15 over the last week per Fitbit. Can I trust this?
Hey Dr., great video and interesting analysis on RHR and HRV. I monitor the former (and many other body variables) but the latter is new to me. I don't do Fitbit but I may try one to capture new data.
FWIW I am 67, reasonably active throughout whole life, 6'1" 186 lbs, (same as measured at 13 years old) RHR 42 (lowest recorded 30 years ago was 38 BPM). I also monitor max heart rate regularly which tops out at 172 BPM.
My exercise includes regular cardio intervals, running, bodyweight circuits, HIIT etc plus a small amount of resistance training to try to preserve lean muscle mass (doesn't stop it, just slows it down).
My annual health MOT calibrates my metabolic age as 51, although I have no idea how this is calculated.
I will capture my HRV data to see how this compares with the general population.
Do you have a view on the dynamic range of heart rate from rest to max? Maybe this could be a useful indicator of cardiovascular health?
Would be keen to hear your views.
Many thanks again,
Goz.
Hey Goz Harry, in terms of the dynamic range of heart rate from rest to max, max HR declines during aging, so slowing that may be important for cardiovascular health.
48 year female
Resting heart rate :42
HRV is 34 ms
I walk 4 miles daily
I will be 69 in May.
My rhr average for the past year is: 42, which it has been consistently for fifty years.
HRV (per Apple Watch) for the past year is: 65
I workout every day, have a BMI of 23.23, and I do not sleep well :( -- Hoping to improve on that!
43 years old, one meal a day every day, ketogenic, plant based, tons of vegetables and daily 90 minute walks 5.5 miles.
RHR 61
HRV average 31
But today I’m at HRV 10
Should I be worried if one day here there I fall to 10ms?
Is 31 bad considering I live a very healthy lifestyle? Great sleep, great foods, no stress.
How are you doing now? I do wonder if ketogenic diet might contribute to low hrv? just a thought. Also, do you. exercise regularly in some way?
I’ll be 44 in August and my ms is 31, and I eat super healthy, meditate, sleep well, and do a lot of breathing work and don’t have a stressful life.
I wonder how come it’s not higher than 31.
I eat one meal a day everyday , 23/1 daily fasting plus a plant based ketogenic diet.
I feel very healthy and always have a bunch of energy and clarity. Should I be concern to be at 31 ms or should I do some other activity to bring the HRV higher?
Consistent cardiovascular exercise, even 30 minutes of walking every day will improve your RHR and HRV. I'd focus on that, and yes, a low HRV (10ms) is associated with an increased heart attack risk, so this is something to work on sooner, rather than later.
Hi Michael, please share your opinion on my father's numbers
55 yr old male
RHR:70-80bpm
HRV:15-28
Doesn't smoke or drink, 9 hour desk job.
I'm a little worried about these numbers.
Hi Tanmayi, consistent exercise, even walking for 30 - 60 minutes/day, will improve your dad's RHR and HRV.
Was this data averaged over a day of wearing a Fitbit or a one time sample at the same time each day?
I wear WHOOP, which provides RHR and HRV data based on the last sleep cycle before waking.
You improved your HRV with "integrating rest, not overtraining, and monitoring training intensity of workout". Can you give 1-2 specific examples related to each of what you did differently?
My HRV goes down and RHR up the day after a workout. If I train hard again the next day, those stats get worse. So I monitor my RHR and HRV to determine how hard (or not at all) to train the next day. That said, I find that that the biggest impact on these variables is calorie intake and weight loss:
czcams.com/video/R90__fEsgiA/video.html
@@conqueragingordietrying1797 thanks for the info! I'm 33 years old and have the hrv of a 55 year old, despite exercising for years and having normal weight. Really looking forward to improving the value.
Hey @@hornsteinhof7592, closely monitoring the average daily HR and matching calorie intake to that has the biggest impact on my HRV. If I'm too active (average daily HR in the 60s), no amount of calories can optimize HRV. Conversely, if I eat too much (> 2500 calories), that also reduces HRV. For the past 2 months, my average HRV has been 58 ms, with a RHR of 46, and for the first 5 days in September, even better, with average HRV and RHR of 61 and 44, respectively.
You might be interested in our Patreon group, where I show my daily data for RHR, HRV, diet, and tips and tricks that I use to optimize RHR and HRV:
www.patreon.com/MichaelLustgartenPhD
@@conqueragingordietrying1797 Hey Michael, thank you for sharing your findings. I'll monitor my calorie intake and will definitely have a look at your patreon. Thanks!
I had very low protein in my diet ~40g p/d and I’ve experimented taking pea protein (low methionine) recently which seems to have improve my HRV about 10 points and RHR 4 points. So around ~80g of protein p/d may be optimal for me as I can build muscle consistently and have better HRV, RHR - I wouldn’t want to take it much higher to keep methionine
The jump in RHR and HRV wasn’t what I’d expect just from my usual exercise
Did you track your calorie intake during that time? For me, that has the biggest impact on my RHR and HRV.
@@conqueragingordietrying1797 Yes, it looks like my caloric intake this month has been 80 calories less than usual. Thanks for the tip!
Hi Dr, I would want to buy a fineness watch to monitor RHR and HRV like you. Can you send a link to your watch? how do you know if a certain model produce reliable stats before buying? Thanks.
Hi Obi z, I use WHOOP-their RHR, HRV, and average daily HR data is reliable, based on 1200 days of data. I'm not sponsored by them and can't say if they're the best, as I haven't used other brands, though.
Great and informative video thanks so much but I have one question are you wearing your fitness tracker 24 hours a day meaning only putting it on charge just for a little bit that way you can wear it to sleep because I find it if I don’t wear my fitness tracker to bed which is an Apple Watch my HRV is all over the map compared to if I wear it or try to wear it 24 hours a day
Yes, 24h/d, I almost never take it off. It's charged on wrist, no need to take it off to charge.
Does my Whoop HRV RMSSD data apply here? (Or just Fitbit)
RHR : 45
HRV : 113
Yes, that's great data! Now the key is to keep them there for decades.
when is the best time to measure the RHR ? morning or mid-day ?
My fitness tracker does it automatically for me while sleeping, which minimizes that variability. As long as you measure at the same time of day, every day, that's likely most important.
What tracker do you use that measures your rmssd?
Whoop
My average HRV 43,5 Iam50 year RHR 41
Thank you for the video, very interesting. I am a reasonably fit but over weight 72 yr old male. I train on a Concept 2 during the winter but reduce workload in summer has I play and practice golf. I have recently converted to, % of Heart Rate reserve + resting heart, for my training zones. My resting heart rate at start of this winter training was 72 bpm. I have a max Heart rate of 169 ( a guess because I stop at 165 bpm leaving something in reserve). After 5 weeks training my resting HR is now 66 bpm but the above calculation has lowered all my training zones. Does this seem right to you?. Is HRV related to Heart Rate Rhythm. I have always had this heart rhythm since I was 18 yrs old. I have steady heart but every 2 minutes My heart gives 4 quick beats; this has never changed even when I was marathon training in my late twenties with a rest heart rate of 34 bpm. PS I have a degree in sports science.
Doc, what are some of the best ways known to improve RMSSD and HF Power?
Good question, I haven't studied that in depth. Got any paper suggestions?
@@conqueragingordietrying1797 Doc, I've been looking around and here's what I've found so far today....
-Breath work (in and out through the nose only, rhythmically, with a slower out-breath than the in-breath) ( see /watch?v=3Ok0v1bVu2I )
-Regular exercise (of course!)
-Vagus nerve stimulation
-Cold therapy (e.g. cold showers, or ice baths)
-Hyperbaric oxygen treatment
-Meditation (e.g. mindful attention, open awareness, focused attention, awareness-of-awareness, etc)
-Probiotic (specifically Lactobacillus Rhamnosus)
-Eating mostly healthy foods in appropriate quantities
-Good night sleep (i.e. lots of REM and Deep Sleep)
-Practicing emotional regulation techniques (e.g. HeartMath)
I think there's probably going to be even more if I keep looking!
25 year old female
RHR 68
HRV 41
Hey Yolanda, based on the data in the video, lowering your RHR and increasing your HRV is optimal for CV fitness.
What is your tracker? Is it a Fitbit?
WHOOP
You were doing so well until Mar '20! wonder what happened then?🤔
If you take out the huge HRV bump in early 2020, then it looks like consistent gains from 2018 through March 2020. The key for me is to figure out why the HRV bump went up so much in the winter of 2020 when compared with the winter of 2019 (small bump!), and to improve on that for 2021. Alternatively, if I can't replicate the 2020 winter HRV bump, it's good to know that I can reach average monthly HRVs > 70, which means there's likely a way for me to sustain that month-to-month, rather than as a 1 or 2 month bounce.
Thanks for sharing. What were you comment about Low RHR and Low HRV ?
42yrs old
Resting heart in the 40’s
What happens if you are sleeping and 3ms goes 125ms?
Alternatively, I'm not sure about the what, but why would that happen? If any cardiovascular physiologists watch this channel, that would be good to know.
...or many people get higher RHR over their life time, for example caused by liestyle factors, and then people with high RHR “die out” early, thus lowering the average again...?
I remain unconvinced by the conclusion.
I have just bought the newest fitbit charge 5 and my first HRV reading was 30 .. which quite disappointed me. I need to look out what to do about it. However I slept below 6 hours, just had a bad night (again). So maybe it's going to be a little better this night. (I am 38)
Good luck drednac! HRV and RHR are definitely malleable-have a look at this more recent video:
czcams.com/video/GpKo7x8z9eU/video.html
@@conqueragingordietrying1797 Thank you.
@@conqueragingordietrying1797 So today night was even worse than last night. My HRV dropped to 27.
I got only 7% of the deep sleep in. I woke up after around 3 hours with elevated heart rate and difficulty to breath.
I was able to get back to sleep in around two hours and got something around 7 hours of sleep total. I am starting to worry a little bit.
I feel almost exactly as the day after drinking all night but without the headache. Or after sleeping very dehydrated. However that shouldn't be the case as I drink chamomile tea before sleep.
I really try to maximize my sleeping hygiene. There is no obvious reasons why I should have this bad sleep. I am starting to think that maybe something I am doing to improve my sleep is actually making things a lot worse for some reason. Maybe I got way too low blood pressure or too much magnesium, or maybe something with the vasodilation from apigenin.
I don't know what to do. I was even thinking that it's maybe COVID, because my Sp02 is only 95%, but I don't have any other symptoms.
I don't feel rested, I feel this pressure in my chest, my joints hurts a little bit, my back hurts. What the hell.
Sorry to hear that@@drednac, I definitely understand the struggle. I can't say what will work for you, but my sleep quality improved tremendously (less awakenings, feeling more rested in the morning) when I started eating almost all of my calories 6-7h before bedtime.
@@conqueragingordietrying1797 Thank you for the tip. I actually stop eating 4 hours before sleep and it definitely makes a lot of difference. Maybe I can try to push it back a little bit more and see if it helps.
The thing is that I also eat around 50g of dried parsley grinded into fine powder with the chamomile tea. I am experimenting with this lately but maybe it's way too much food too close to bed. I will skip that today.
I have to say that my ability to fall asleep has improved quite a bit lately with some of the interventions that I do, but I tend to weak up after few hours of sleep. I had no caffeine yesterday or any other stimulant, so I really don't know what's going on.
I always felt that I have some sort of cortisol problem, because when I weak up I usually feel the same feeling as when you push the workout for way too long it's hard to describe. So on the days when I workout I have to take things like Ashwagandha which definitely helped. That only supports the cortisol hypothesis.
However this is not the only problem I had, I used to sleep with the open mouth and at some point I have even though that I may have sleep apnea however I was in the specialized sleep lab and they didn't find anything (they only recorded 3 hours of sleep). I am taping my mouth for many months now and I had that impression that it helped with my sleep but I am not 100% sure.
On top of that I have long term digestive problems. I have been prescribed PPIs after endoscopy however the doctor said that it's looking OK and they prescribed me the PPI just because it helped with the symptoms before. I don't take them because of the side effects and I don't really have acid problems anymore. It seems like I have more of a indigestion type of problem. I used to weak up in the morning with a stomach pain quite regularly for years. Not eating before sleep helped a lot however my acid symptoms used to get worse when I was fasting. I wasn't doing any type of fasting since then.
I know I may sound like a hypochonder or a person who is breaking apart, but I am in a good shape I look much younger for my age and I am simply more aware of these things especially as I get older.
The reason why I bought fitbit is primarily for sleep tracking. I was always light sleeper and I have only blurry memory of these "once in a long time" days when I actually felt refreshed and full of energy in the morning.
I have always had problems with recovery from my workouts. Throughout the years I have reduced my workouts to 3 days a week and just recently switched to 2 day routine and then I started to actually see improvements in my performance. Which in my opinion is quite strong indicator of bad recovery. So there is definitely a lot to improve.
Thank you for posting this. My HRV has consistently been 8-12ms for months. RHR, mid 80s average. BR, 10-12. Those have been consistent without fail. But this week my HRV isn't registering on my Fitbit. It had a full charge. I had my daughter in law wear it to bed and hers registered 45. How low can it drop before an event?
My dad had a small heart attack last year. He has a HRV of 21 on his apple watch and its consistently been like that up until June 2019 (before his HA) based on his metrics. I'm confused because he used to exercise 5x a week + weights + 2 miles of cardio. He now does 2.5 miles of swift walking a day and eats very healthy (no sweets, vegetarian, low oil), also sleeps very well. He's on lisinopril and statins because of his HA last year but other than what can he do?!
Hey Yahookudi, sorry to hear about your dad's heart attack. How's his body composition? For me, a small daily calorie deficit has the biggest impact on my HRV (and RHR), ~20% increased for a 100-300 daily cut.
@@conqueragingordietrying1797 He's very skinny. He's 5'10'' and weights 138 pounds now since hes cut out sugars etc.
@@Yahookudi Ah, even more interesting. That your dad is on a statin, was his cholesterol elevated (LDL > 140), relatively high VLDL, low HDL?
@@conqueragingordietrying1797 Yes, he's on it for secondary prevention. Otherwise, has no symptoms. His LDL actually was 126 before he started the statin and 150 when he had his HA last year. The HA was undetected until this year after a routine checkup. His HDL (before statins) was around 45? We haven't checked his new levels yet, but on his Apple Watch it looks like his HRV has been around 20ms since june 2019 (9 months before his HA) and around 22 now,
@@Yahookudi I'd carefully track his HRV with as much data as possible-including diet and exercise frequency/duration/
intensity. All of those variables impact my HRV, and while I can't say what impacts it for your dad, careful monitoring and trying different things can lead to HRV improvements. You just need to figure out what's impacting it, which takes lots of data (and time).
Forgot to mention, my diet is hardcore veggie since 4 years old.
Dr, can you explain how did you manage to lower your resting heart rate to 47? I'm 31 and walk briskly a lot with some jogging but my RHR is 59.
I exercise ~4x/week, but also, pay careful attention to calorie intake, which has a big impact on RHR. Note that RHR declines during aging, so making sure that your HRV is not also declining is important to have optimal CV health.
@@conqueragingordietrying1797 My BMI is ~19.5 and I think I'm in 15-20% calorie restriction. Do you run 4x a week or just walk briskly?
@@ok373737 Ah, interesting about your BMI. Lower body weight for me is correlated with lower RHR and higher HRV. I do a full body workout (~80 minutes) 1x every 3 days, cardio (20-35 minutes; 3-6 miles on the bike) also 1x every 3 days, for 4 workouts in a 6 day span. 2 rest days.
The best that I can offer is to track your exercise routine to see what works and what doesn't. I've become relatively good in managing workout intensity and duration vs rest days, and moderating calorie intake, each which impacts my RHR and HRV.
For more insight on my day-to-day day for diet and exercise, you can join us here:
www.patreon.com/MichaelLustgartenPhD
Can you compare Elite data with Fitbit? How many standards are out in the world of HRV? I use Elite.
I'm not sure-I've worn WHOOP for ~2 years, I haven't tried Fitbit or any other straps.
@@conqueragingordietrying1797 Thanks for getting back so fast, enjoyed your video.
27 yo female
Resting HR: 54
HRV: 146
That doesn’t seem correct? But I have a whoop.
Your values are really good, especially your HRV!
What tracker do you use for your HRV?
WHOOP
@@conqueragingordietrying1797 Are you concerned about the green light which apparently can have some accuracy issues?
@@bogrunberger If you have published evidence about that, I'd like to see it.
@@conqueragingordietrying1797 what is a normal HRV rate for a 13 year old and what is high and low pls respond :)
@@lulymimessi2472 Hey Luly, I haven't studied HRV values in kids. But, if you're tracking this now, that's good because you'll have a reference to look back upon in about 5-10 years when the published data for HRV and health-related outcomes becomes relevant.
31yrs old m
Rhr:77
Hrv:24
Thats not good for me, right? Im a little bit concerned.. Any advices for me?
Hey Laur, yes, those values aren't good. Do you exercise? How's your body weight? Exercise and body weight seem to have the biggest improvement for my RHR and HRV, that would be the best place to start.
Hello! Well, i don't exercise at all, i have a sedentary life, working at the computer 9-10 hours a day.I'm skinny, only 61.5 kg.But i was that way my entire life.I even went to a cardiologist, but they said i have a sinusal tachycardia, but cant find a cause.I also smoke.
Hearth rate is between 60-70 when sleeping, 80-90 sitting down and 90-120 with peaks at 130 when brushing teeth, showering, so when i move more than usual. These things started i guess 2-3 years.Im thinking maybe they are anxiety related?Thanks!
@@laurcatalin9214 It's easy advice, but if you care about your health and longevity, it's wise to stop smoking and start moving more (i.e. exercise).
I’m 32 yo I’m fit as I’m into regular fitness, resting heart rate is 47 But HRV is 34 ms, what could you call that
Based on the data in the video, your HRV can be higher, but your RHR is great!
It doesn't make too much sense to me that the optimal RHR can be so much lower than in youth. The difference between the levels of 18 years old men (62) and women (66) is huge, compared to what the mortality data suggests (45). We also know that the lowest resting heart rate levels (
RHR's approaching 45 are associated with lowest all-cause mortality risk. Athletes don't have relatively higher RHR's, but lower. So in the context of a high HRV, a low RHR is youthful/fit. I don't think RHR should be evaluated by itself, i.e. without HRV.
@@conqueragingordietrying1797 I took a measurement right in the morning, in a supine posture: my RHR is 51-55 and my HRV is 141 ms SDNN. Do you think HRV of 141 is too high?
Hi @@ok373737, I'm familiar with age-related data for RMSSD, but not SDNN, so I'm not sure.
@@conqueragingordietrying1797
Resting heart rate varied across adult racial and
ethnic categories in the US population. For example, After controlling for age, non-Hispanic black males have a significantly (p > 0.001) lower mean RPR (74 beats/min) than non-Hispanic white males (77 beats/min) and Mexican-American males (76 beats/min). That means that if the 2.5th percentile for men is 50 in the ages 16-19, for white men we can estimate it's ~52. The 1st percentile for men is 46, so for white men, we can estimate it's ~48.
"Resting Pulse Rate Reference Data for Children,
Adolescents, and Adults: United States, 1999-2008"
@@ok373737 I agree that evaluation of RHR on its own can be tricky. However, I've long advocated for assessing the combination of RHR with HRV. Youth = relatively low RHR and a high HRV, whereas in contrast, aged = a relatively low RHR with a low HRV.
I'm not surprised that the blood-based biological age clocks don't (yet) see a correlation with CV metrics in my data, as those models weren't trained on large populations. Also, my range may not yet be wide enough to see correlations, but with further improvements for both, they may become evident. In contrast, if I started out sedentary and achieved my recent fitness level, I'd bet on seeing correlations with improved biological metrics.
Start living your life instead of measuring it
Ha, that's how I prefer to live my life!