Тише пульс — дольше живёшь. Каким он должен быть в норме? | Здоровая жизнь | Здоровье

Что мы знаем про пульс? Что в норме он должен быть 60–80 ударов в минуту. Что в Китае по нему ставят диагноз, а у нас такого серьёзного значения ему не придают.

Возможно, вы удивитесь, но пульс приобретает всё большее значение и в западной научной медицине. В последние годы представления о пульсе, или, как говорят врачи, о ЧСС (частота сердечных сокращений), сильно изменились.

Прогноз по пульсу

«Долго нормальной частотой пульса действительно считали 60—80 уд./мин., — рассказывает врач-кардиолог, профессор, проректор по региональному развитию и заведующий кафедрой госпитальной терапии № 1 Московского государственного медико-стоматологического университета Юрий Васюк. — Но в последнее время были проведены большие исследования, в которых сотни тысяч человек наблюдались в течение нескольких десятилетий. В результате выяснилось, что у здоровых оптимальный пульс составляет 55–60 уд./мин. Если сердце сокращается чаще или реже, это повышает риск ряда сердечно-сосудистых заболеваний. 

Изучение ЧСС при болезнях сердца и сосудов показало, что чем она больше, тем выше риск инфарктов, инсультов и других сердечно-сосудистых осложнений, в том числе и смерти от таких заболеваний. Поэтому повышенную частоту сердечных сокращений стали официально рассматривать как независимый фактор риска. Теперь учащённый пульс стоит в одном ряду с другими факторами риска сердечно-сосудистых заболеваний — курением, высоким холестерином, ожирением, сахарным диабетом, высоким потреблением соли и т. д.

В результате учёные пересмотрели нормы ЧСС, и сегодня считается, что у больных с ишемической болезнью сердца пульс должен быть меньше 70 уд./мин., при артериальной гипертонии и хронической сердечной недостаточности — меньше 80 уд./мин. Если он выше — существенно повышается риск осложнений и смерти. Поэтому, чтобы ЧСС стала ниже этих значений — одна из целей лечения, так же как и снижение повышенного артериального давления, холестерина и других факторов риска.

Есть объяснение этим эффектам. Чем чаще пульс, тем короче диастола — это время отдыха сердечной мышцы между сокращениями сердца. Именно в диастолу к ней притекает 90–95% крови. Чем меньше частота сокращений, тем длиннее диастола и тем больше кислорода получает сердце. 

При артериальной гипертонии потребности сердца в кислороде растут, ведь оно работает с повышенной нагрузкой, проталкивая кровь в суженные периферические артерии. Из-за этого развивается гипертрофия сердечной мышцы, и ей требуется ещё больше кислорода и питательных веществ.

Есть гипотеза, согласно которой любое сердце запрограммировано на определённое число сокращений. Соответственно чем реже ЧСС, тем дольше оно сможет активно работать. Но она подтверждается лишь для ЧСС в диапазоне от 55 до 70–80 уд./мин., а их снижение менее 55 оказывает такое же неблагоприятное влияние на прогноз, как и повышение более 70–80 уд./мин.».

Тайна женского сердца

С появлением фитнес-браслетов, без которых теперь не могут жить не только биохакеры, но и практически все, кто хоть немного думает о ЗОЖ, значение пульса сильно возросло. На него завязаны многие параметры здоровья, которые автоматически определяют эти умные девайсы. Они могут по пульсу определять уровень физической нагрузки, оптимальной для снижения веса, и сообщать об этом пользователю. Для расчёта таких важных показателей, как уровень кислорода в крови, уровень стресса, степень физической тренированности, и некоторых других необходима частота пульса. Наконец, для сердечников есть гаджеты, которые могут послать сигнал SOS, если пульс стал угрожающим для жизни.

Все эти умные устройства позволяют ещё и проводить исследования, которые раньше были невозможны. Например, фитнес-браслеты, отслеживая пульс в течение долгого времени, рассчитывают такой показатель, как средний пульс в покое в течение суток (до них пульс могли определять только эпизодически). Этот подход уже позволил сделать несколько открытий. Об этом свидетельствует огромное исследование в США, в котором участвовали 92,5 тыс. американцев. Оно опубликовано на днях в очень влиятельном научном журнале Public Library of Science (PLOS). Участников наблюдали около года, анализируя информацию, полученную с помощью фитнес-браслетов.

Вот главные результаты. Средний пульс в покое у американцев был 65,5 уд./мин. Но вообще он колебался в широких пределах, были люди со средним пульсом и 40 уд./мин., и 109 ударов. Но у 95% мужчин ЧСС была в интервале от 50 до 80 уд./мин., а у 95% женщин — от 53 до 82. Во всех возрастных группах средний пульс в покое возрастал у людей до 50 лет, а потом снижался. Но у женщин в любом возрасте сердце билось чуть быстрее. У представительниц прекрасного пола, находящихся в детородном возрасте, был обнаружен интересный феномен: пульс у них колебался больше, чем у мужчин и других женщин. Исследователи объясняют это разными фазами месячного цикла. Они полагают, что с помощью фитнес-браслета можно создавать индивидуальный график пульса, показывающий, на какой фазе цикла женщина находится, и использовать это, например, для контрацепции.

А вот ещё одно открытие: необъяснимое увеличение среднего пульса в покое предшествовало проявлению острой инфекции или обострению бронхиальной астмы. Это тоже можно применять в ранней диагностике и профилактике таких болезней.

По мнению исследователей, со временем средний пульс в покое будут использовать как уникальный источник индивидуальных физиологических данных. Они уверены, что у каждого человека есть свой особый график этого показателя и, анализируя его на протяжении большого промежутка времени, скоро можно будет получать информацию не только о сердечно-сосудистой системе пациента, но и о состоянии лёгких, выявлении инфекционных заболеваний, репродуктивном здоровье и многом другом.

90000 Heart rate: What’s normal? — Mayo Clinic 90001 90002 A normal resting heart rate for adults ranges from 60 to 100 beats per minute. 90003 90002 Generally, a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness. For example, a well-trained athlete might have a normal resting heart rate closer to 40 beats per minute. 90003 90002 To measure your heart rate, simply check your pulse. Place your index and third fingers on your neck to the side of your windpipe.To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist. 90003 90002 When you feel your pulse, count the number of beats in 15 seconds. Multiply this number by four to calculate your beats per minute. 90003 90002 Keep in mind that many factors can influence heart rate, including: 90003 90012 90013 Age 90014 90013 Fitness and activity levels 90014 90013 Being a smoker 90014 90013 Having cardiovascular disease, high cholesterol or diabetes 90014 90013 Air temperature 90014 90013 Body position (standing up or lying down, for example) 90014 90013 Emotions 90014 90013 Body size 90014 90013 Medications 90014 90031 90002 Although there’s a wide range of normal, an unusually high or low heart rate may indicate an underlying problem.Consult your doctor if your resting heart rate is consistently above 100 beats a minute (tachycardia) or if you’re not a trained athlete and your resting heart rate is below 60 beats a minute (bradycardia) — especially if you have other signs or symptoms , such as fainting, dizziness or shortness of breath. 90003 Aug. 29, 2018 Show references 90034 90013 Kenney WL, et al. Cardiorespiratory responses to acute exercise. In: Physiology of Sport and Exercise. 6th ed.Champaign, Ill .: Human Kinetics; 2015. 90014 90013 Know your target heart rates for exercise, losing weight and health. American Heart Association. http://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates. Accessed July 31, 2018. 90014 90013 Sauer WH. Normal sinus rhythm and sinus arrhythmia. https://www.uptodate.com/content/search. Accessed July 31, 2018. 90014 90013 Fatisson J, et al. Influence diagram of physiological and environmental factors affecting heart rate variability: An extended literature overview.Heart International. 2016 року; 11: e32. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5056628. Accessed July 31, 2018. 90014 90013 Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Aug. 1, 2018. 90014 90013 Riebe D, et al., Eds. Client fitness assessments. In: ACSM’s Guidelines for Exercise Testing and Prescription. 10th ed. Philadelphia, Pa .: Wolters Kluwer Health Lippincott Williams & Wilkins; 2018. 90014 90047 See more Expert Answers 90002 .90003.90000 What’s Safe and What’s Too High? 90001 90002 Your heart rate, or pulse, is measured in beats per minute (bpm). During cardio exercise such as running, your heart rate increases. Your heart rate while running can be a good measurement of how hard you’re working. 90003 90002 As your pace and work rate increase, so does your heart rate. Blood circulates to your muscles so they can get the oxygen and nutrients they need to keep going. 90003 90002 You can determine your target heart rate for running using a formula based on your age and maximum heart rate.When running, you should train at 50 to 85 percent of your maximum heart rate. To calculate the maximum rate, subtract your age from 220. 90003 90002 If your heart rate dips below this, you might want to pick up the pace to get better results from your workout. If your heart rate reaches its maximum, you might want to back off to be able to finish your run. A heart rate monitor can help you keep track. 90003 90002 Average heart rate while running is different for each person. That’s because it may be influenced by: 90003 90012 90013 age 90014 90013 fitness level: runners tend to have a lower resting heart rate than nonathletic people 90014 90013 air temperature: heat and humidity may raise heart rate 90014 90013 medication use: medications like beta blockers may slow your rate and high dosages of thyroid medication may raise it 90014 90013 stress: emotions brought on from stress may slow or quicken your rate 90014 90023 90002 Most runners ages 20 to 45 will want to train between 100 and 160 bpm, on average.But that average depends on a number of factors, including your maximum heart rate and current fitness level. You can use the formula and chart below to determine your target heart rate range. 90003 90002 To determine your ideal running heart rate, you’ll first need to calculate your maximum heart rate. 90003 90002 To calculate your maximum heart rate, subtract your age from 220. 90003 90002 For example, if you’re 30 years old, your maximum heart rate would be 190. 90003 90002 Keep in mind, this is just a guide.Your maximum heart rate may vary 15 to 20 bpm in either direction. 90003 90002 The American Heart Association recommends exercising with a target heart rate of 50 to 75 percent of your maximum heart rate for beginners, and for moderately intense exercise. 90003 90002 You can work at 70 to 85 percent of your maximum heart rate during vigorous activity. Follow the table below as a general guide. Your heart rate may be 15 to 20 bpm higher or lower. Use a monitor to keep track. 90003 90002 Going higher than your maximum heart rate for long periods of time could be dangerous for your health.That’s especially true if you’re new to exercise. 90003 90002 One study of recreational hockey players found that those who continuously exceeded their target and maximum heart rates while playing had poor rates of recovery after exercise. They also increased their risk for cardiac events such as: 90003 90002 You might want to back off to a more comfortable pace if you’re consistently reaching your maximum heart rate while running. Stop exercising if you feel lightheaded, dizzy, or ill. 90003 90002 Instead of pace per mile, heart rate training relies on bpm as a guide for how fast you should run.Heart rate training uses zones based on your maximum heart rate. 90003 90002 The following are the five different zones based on your maximum heart rate: 90003 90012 90013 Zone 1: 50 to 60 percent of maximum heart rate 90014 90013 Zone 2: 60 to 70 percent of maximum heart rate 90014 90013 Zone 3: 70 to 80 percent of maximum heart rate 90014 90013 Zone 4: 80 to 90 percent of maximum heart rate 90014 90013 Zone 5: 90 to 100 percent of maximum heart rate 90014 90023 90002 Depending on your goals, you may spend time training in different zones.90003 90002 Marathon runners, for example, focus on keeping a steady pace for many miles. They may want to spend half their training in zones 1 and 2. They can do some speed or interval training in zones 3 and 4, though. 90003 90002 If you’re training for a 5K, you might want to spend more time training in zones 3 to 4. Elite athletes and sprinters may focus more of their training in zones 4 and 5. 90003 90002 Use a heart rate monitor to keep track of your training. If you find yourself continuously working in zone 4 or higher, you might want to slow down.You can work with a professional trainer or running coach to help you determine a workout schedule based on your goals. 90003 90002 Heart rate training can be an effective way to measure how hard your body is working while running. Remember not to push yourself to the point of complete exhaustion when training. 90003 90002 Trying to keep your heart rate up in a comfortable zone can be challenging. Work with a running coach or fitness professional to design workouts at an appropriate level for you.Always see your doctor before starting a new running or fitness routine. 90003.90000 A ‘normal’ resting heart rate may not be so normal after all 90001 90002 Most healthy people experience little variation in their heart rates at rest, but a new study shows that 90003 normal resting heart rates 90004 can differ between individuals by an astonishing 70 beats per minute. 90005 90002 The findings challenge the conventional approach to taking this simple vital sign — doctors typically check resting heart rate at every visit, but only to make sure it falls in a «normal» range.Instead, the new results suggest that monitoring how an individual’s resting heart rate fluctuates over time may tell physicians more about his or her health than comparing a snapshot of his or her heart rate to that of the general population. 90005 90002 «What is normal for you may be unusual for someone else and suggest an illness,» said study co-author Giorgio Quer of the Scripps Research Translational Institute in La Jolla, California. Viewing a person’s 90003 heart rate data 90004 over the long term «may prove to be a rich source of information» for evaluating their health, Quer said.90005 90002 For example, some studies have suggested that increases in a person’s resting heart rate could be an early sign that the individual has an infection. However, the current study did not examine whether changes in heart rate were linked with changes in health, which should be the subject of future research. «It is worth considering that a rising [resting heart rate] may serve as an early warning sign of a physiologic change,» the authors wrote in the study, published today (Feb. 5) in the journal 90003 PLOS One 90004.90005 90002 90017 Related: 90018 90003 90017 Top 10 Amazing Facts About Your Heart 90018 90004 90005 90002 Resting heart rate is perhaps the most fundamental vital sign. It is also among the most temperamental. While 70 beats per minute (bpm) is considered normal in healthy adults, athletes often have resting heart rates far below that, and pregnant women typically have resting heart rates a good deal above the average. Meanwhile, resting heart rates below 65 bpm and above 90 bpm have both been linked to higher risk of 90003 cardiovascular disease 90004, according to previous research.90005 90002 Physicians have long recognized the limitations of this vital sign and generally agree that a heart rate — viewed in isolation and compared to the average — «provides very little useful information about the current health of an individual, unless well out of the expected range , «Quer wrote in the study. 90005 90002 Now, with the advent of 90003 smartwatches 90004 and fitness bands, it may be possible to track an individual’s resting heart rate over time and tailor its interpretation to that specific patient.90005 90002 Quer and his colleagues tested this theory by analyzing heart rate data from wearables worn for about a year by more than 92,000 individuals. They came across resting heart rates as low as 40 bpm and as high as 109 bpm — an unexpectedly wide range. Factors such as age, sex, 90003 body mass index (BMI) 90004 and average daily sleep duration accounted for less than 10% of this variation in heart rate between individuals. 90005 90002 But even among those with rather extreme resting heart rates, the authors found that the values ​​for each individual seldom fluctuated by more than 10 bpm over the course of the year.Quer concluded that, even if there is no such thing as a «normal» heart rate, there is most certainly a normal resting heart rate for each individual. 90005 90002 «It was surprising to see how vastly different the average resting heart was for different people … but how stable an individual’s resting heart rate can be over time,» Quer told Live Science 90041. 90042 90005 90002 As access to wearable sensor technology increases — more than one-fifth of U.S. consumers now own a smartwatch or wearable device capable of capturing heart rate — Quer suspects that even healthy individuals may ultimately benefit from continuous monitoring over the conventional, «snapshot» approach to taking vitals.»This may become a way to monitor both healthy and higher-risk people in a more precise, individualized manner,» Quer said. «The technology to do this already exists,» he said. However, much more research is needed, including studies that follow people for many years, before scientists can «truly understand» the value of resting heart rate, he added. 90005 90002 90041 Originally published on 90042 90003 90041 Live Science 90042 90004 90041. 90042 90005 90002 90005 90041 Want more science? Get a subscription of our sister publication 90042 90041 «How It Works» magazine 90042 90041, for the latest amazing science news.90042 (Image credit: Future plc) .90000 6 Things Your Resting Heart Rate Can Tell You About Your Health 90001 90002 90003 Your resting heart rate is a number you may not think about very often. But what if I told you it’s one of the most important numbers you should know. Not only can your resting heart rate be used to track your fitness level and target your workouts, but it can also alert you to a variety of potential health issues. So get to know your resting heart rate-and what’s normal for 90004 you 90005 -through the Fitbit app and then learn how it can help inform your health.90006 90007 6 Things Your Resting Heart Rate Can Tell You 90008 90003 90010 You’re Not Active Enough 90011 90012 A normal resting heart rate for the average adult is 60 to 100 beats per minute (bpm) or 40 to 60 bpm for highly conditioned athletes. If you’re sedentary most of the day, your RHR likely approaches or exceeds the top end of this range. This may be because your heart is less efficient. The good news? By regularly engaging in moderate to vigorous aerobic activities (brisk walking, biking, swimming), you will help your heart become more efficient at pumping blood, plus you might shed a few pounds, all of which will lower your resting heart rate over time.Even modest reductions in resting heart rate can dramatically reduce your risk of cardiovascular disease and add years to your life! 90006 90003 90010 You’re Overtraining 90011 90012 While pushing your body can lead to great gains, it can also be detrimental. If you notice an increase in your resting heart rate when you’re going heavy on the training and light on the rest, your body may be telling you that you need to scale back. By giving it the proper rest it needs, your body can repair and adapt and you may bounce back stronger than ever.90006 90003 90010 You’re Too Stressed 90011 90012 Prolonged mental and emotional stress can also cause your resting heart rate to creep up over time. If «fight-or-flight» mode becomes your norm, the associated increase in your resting heart rate can produce a higher risk of heart attacks, strokes, and much more. Try adding relaxation into your day-read, meditate, go for a walk with friends, or do a guided breathing session on your Fitbit Charge 2 or Fitbit Blaze. Regular relaxation activities may help you combat your stress and which could lead to a lower resting heart rate.90006 90003 90010 You’re Sleep Deprived 90011 90012 Always exhausted? Chronic sleep deprivation-which can lead to fatigue, a lower metabolism, and extra snacking-can also raise your resting heart rate. Aim for at least 7 hours of sleep each night. 90006 90003 90010 You’re Dehydrated 90011 90012 During a hot summer day, if you notice a temporary increase in your resting heart rate, your body might simply be trying to cool down. However, it could also mean you’re dehydrated-especially if you’re thirstier than usual, your mouth is dry, and your pee is more yellow than normal.To help lower your resting heart rate, drink more water. 90006 90003 90010 You’re Developing a Medical Condition 90011 90012 If you experience shortness of breath, unusual fatigue, dizziness, excessive thirst / urination and your resting heart rate has increased, you might be at risk for cardiovascular disease, hyperthyroidism, or type-2 diabetes. However, a low resting heart rate is not always ideal either. When combined with symptoms (like those above), it could indicate an issue with the electrical system of your heart.If you’re concerned, discuss these changes with your doctor. 90006 90007 Two Caveats to Keep in Mind 90008 90003 If you notice a change in your resting heart rate but none of the scenarios above seem plausible, there are two other factors that may be playing a part: age and medication. 90006 90003 90010 Resting Heart Rate Increases With Age 90011 90012 Most of the time your RHR can be modified. Unfortunately, as you get older, your RHR tends to increase. To reduce the impact that aging can have on your cardiovascular system, you can help maximize your results by exercising within your target HR zone to help lower your resting heart rate.90006 90003 90010 Medication Affects Resting Heart Rate 90011 90012 Changes in your resting heart rate can also result from over-the-counter or prescription medications. Medications to treat asthma, depression, obesity, and attention deficit disorder tend to increase your RHR. However, medications prescribed for hypertension and heart conditions (beta blockers, calcium channel blockers) typically decrease your resting heart rate. 90006 90003 90004 This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment.You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine. 90005 90006 90057 Harley Pasternak 90058 90059 90003 Celebrity trainer and nutritionist Harley Pasternak holds a master of science degree in Exercise Physiology and Nutritional Sciences from the University of Toronto, and an honors degree in Kinesiology from University of Western Ontario.As a fitness and nutrition specialist, Harley has trained many celebrities, including Adam Levine, Gwen Stefani, Jessica Simpson, Ariana Grande, John Mayer, Charlie Puth, Jordana Brewster, Rob Pattinson, Tobey Maguire, Lady Gaga, Megan Fox, and Jennifer Hudson . He has appeared on MTV, Vh2, The Oprah Winfrey Show, Dr. Oz, THE VIEW, The Tyra Banks Show, Access Hollywood, Extra, Rachael Ray, America’s Next Top Model, Good Morning America, The Today Show, and most recently, Revenge Body with Khloe Kardashian on E! Harley has also lectured around the globe and does speaking engagements regularly.90006 .