How do I correctly measure my resting heart rate?

[raotor]

Hello,

I am new to HR based training and the COncept 2 forums and I wanted to understand the right way to measure my resting heart rate.

Perhaps an obvious thing to ask, but I'm not sure. For example, should I measure it -

* Standing relaxed
* Sitting
* Lying down

In addition, should one be at rest for a particular period of time before taking measurements. One person suggested that I measure it before I rise in the morning which strikes me as a little difficult as I first need to get up to setup and put on my HR chest belt.

So any help most welcome.

[hjs]

Lying down, being very calm, its the most restfull position in which our heart has to work the least.

[cas_sj]

Some might also advise you to measure your resting heart rate first thing in the morning before rising. This will probably give you the lowest possible reading of any time during the day.

[cas_sj]

ps.... Really no need to grab your chest belt/heart rate monitor. If you have a clock or watch close by, simply find your pulse and count the number of beats in a minute.

[Quatroux]

Do it when you wake up. Get out of bed, grab a watch, and get back in bed to take the measurement. Log your resting heart rate and you will see it start to elevate if you are overtraining, sick, or not getting enough sleep. This is an easy way to be consistent.

[Carl Watts]

As above but use a HR belt. To get it accurate you would need to hold a finger on your pulse for a whole minute.

I guess if you wanted to find your minimum HR you would need one that logs to a watch and then wear the the belt overnight.

The following chart is useful.

http://www.topendsports.com/testing/hea ... -chart.htm

[sekitori]

Do it when you wake up. Get out of bed, grab a watch, and get back in bed to take the measurement. Log your resting heart rate and you will see it start to elevate if you are overtraining, sick, or not getting enough sleep. This is an easy way to be consistent.

Getting out of bed, grabbing a watch, and getting back in bed takes a little effort and probably will raise your heart rate a bit. Instead, keep a watch next to you on the night stand or wear one when you go to bed. What you wake up, it will be immediately available. You won't have to get out of bed to use it and you'll have a more accurate measurement.

[Quatroux]

The above is correct. Resting heart rate is right when you wake up before you get out of bed. I was thinking of the Orthostatic test which I didn't describe in proper detail. This is from Sportlyzer:

Measuring your resting heart rate
Do it as a first thing in the morning before getting out of the bed.

1. Take any watch with a second counter (alternatively, you can use your heart rate monitor – in this case, write down the result and skip the next points).
2. Relax and breathe normally to let your heart rate calm down again.
3. Find your pulse on your wrist or neck.
4. Count how many times your heart beats within a 20 seconds.
5. Multiply that number by 3 (e.g. 3 x 19 beats = 57 beats per minute or bpm).

Orthostatic test
Orthostatic test is a step further - it compares your heart rates of lying down and standing up and it’s considered to reflect your recovery from training better.

1. Measure your resting heart rate lying down as explained above.
2. Stand up and wait for 15 seconds.
3. Measure your heart rate standing up (within 60 seconds).
4. The difference between standing up and lying down heart rates is the result of the test (e.g. standing 70 – lying 50 = 20).

Analyzing the results through time you learn what’s your usual resting heart rate or your orthostatic heart rate. Soon you’ll discover that these numbers are higher when you’re tired and lower when your physical condition improves. A clear rise in the result is a sign of insufficient recovery and you need to say it to your coach and maybe change the training routine.

https://blog.sportlyzer.com/logging-you ... #more-1626

[they85]

Measure your resting heart rate when lying down as in this position your heart struggles the least. You can also wear a heart rate monitor, start it and go to bed. Measure your heart rate over night and see what was the average HR during the 8 hours of sleep. Like the above chart suggests, the lower the number, the better.

People that are in great shape usually have much lower resting heart rate that can go down as low as 40 beats per minute (or even lower, but that's rare). A rate of 60-80 beats per minute is considered normal.

You can also measure your resting heart rate while lying down and being still for at least 10 minutes. Afterwards check your pulse and you'll get a good approximation on your RHR (resting heart rate).
As suggested above, certain conditions may increase your RHR such as illness or being overtrained. Lack of sleep may also cause a higher RHR so make sure you are well rested and not ill when you do the measurement. Here's some tips if you cannot sleep well, might help. Also, make sure you are regenerated and not feel exhausted.

Overall, resting heart rate is a very good indicator of your physical shape, however note that some people may have a naturally lower or higher heart rate (genetics).