Free
Wondering what kind of condition you’re in?
Here are three ways to figure it out:
▲ If you climb a flight of stairs, are you huffing and puffing (out of shape), or are you breathing calmly (in good condition)?
▲ If you take your pulse while resting (see below), is it much faster than average, or is it slower than average? If it’s much faster, you’re out of shape, but if it’s slower, you’re in good condition.
▲ Are you a couch potato (maybe out of shape) or a superathlete (in good condition)? Most people fall in the middle on these tests, but top athletes are three for three on the “strong heart” scale.
Try This!
◀ Wherever an artery is just below the skin, you can feel it pulse, which is a great way to find your heart rate. Using three fingers, and a little patience, see if you can feel the beat in these spots: behind the knee, on the underside of the wrist, on the instep of the foot. Be sure you don’t press too hard!
Count the number of pulses in 20 seconds, multiply that by 3, and that’s your pulse rate. Take it at rest and also while you’re walking and exercising.
Typical Heart Beats Per Minute at Rest
|
Hibernating groundhog, 3 |
|
Elephant, 30 |
|
Marathon runner, 35 |
|
Olympic swimmer, 40 |
|
Professional tennis player, 50 |
|
Man, 70 |
|
Woman, 75 |
|
Child, 90 |
|
Newborn baby, 120 |
|
Iguana, 150 |
|
Hummingbird, 200 |
|
Bird in flight, 540 |
|
Mouse, 650 |
Check It Out!
Why do small animals usually have faster heart rates than big ones?
Small animals lose body heat very quickly. (To see why that is, try an experiment: fill a quart container and a small cup with hot water, then see which stays warm longer.) Small animals have to stay more active to replace body heat. Their hearts work harder, which is why they beat more rapidly. Warm-blooded animals such as birds have faster heartbeats for the same reason—they’re more active than cold-blooded animals, such as lizards.
The Three Best Ways to Keep Your Heart Alive
◀ Do not smoke, because heart disease is by far the number one killer of Americans. Smokers run a higher risk of heart disease than nonsmokers do.
Cut down on fats, especially red meat and full-fat dairy products like milk, butter, and cheese. Fatty blobs blocking an artery come from the foods we eat. French fries may be delicious, but they’re fried in oil. ▶
◀ Make exercise a habit, and you’ll thank yourself for the rest of your (long) life. A strong, healthy heart works less, so it wears down more slowly.
Check It Out!
Why does your heart rate increase when you exercise?
When your muscles are working hard, they need oxygen to make energy, so the heart pumps oxygen-rich blood to the muscles at a faster rate.
Getting In Shape
You, too, can get in shape. ▼
1. Work out on a consistent basis for months. Set up a routine and stick to it.
2. As you get stronger, your muscles will need more oxygen at your faster pace. To supply oxygen, a heart could beat more rapidly, but that would require more energy. So instead, the heart becomes more efficient, which lets it pump a little more blood each time it beats.▶
◀ 3. Meanwhile, the lungs also become more efficient, and they too take in more oxygen.
4. If you’re in shape, your pulse rate can slow down and you’ll still get all the blood you need for everyday life or exercise.
Check It Out!
When you exercise, do you get hot and sweaty, and does your face turn red? If so, your body has flooded the capillaries just under the skin with blood. What’s the reason?
Along with sweating, a red face indicates that your body is cooling itself off. Your skin turns red because there’s blood just under the skin. When it’s close to the surface, the blood transports more heat away from your body. When you’re cold, the blood retreats to your body’s core so you won’t lose heat, which is why your face turns paler.
Sign in with Classlink
