Пулсът в покой или RHR (на английски resting heart rate) показва броя сърдечни удари в минута. Тази стойност се измерва в състояние на покой, без физическо натоварване или психическо напрежение. При здрав възрастен човек стойността на RHR се движи между 60-80 удара в минута.1
Общо взето, по-нисък пулс в покой показва по-добра обща форма (което означава, че сърцето е по-ефективно).1, 2, 3 При елитни издръжливи спортисти, като бегачи или колоездачи, RHR обикновено се движи между 30-40 удара в минута.4
Таблица за пулс в покой - мъже (bpm/min)
| Възраст | 18-25 | 26-35 | 36-45 | 46-55 |
|---|---|---|---|---|
| Атлет | 40-52 | 44-50 | 47-53 | 49-54 |
| Отлична | 56-61 | 55-61 | 57-62 | 58-63 |
| Добра | 62-65 | 62-65 | 63-66 | 64-67 |
| Над средното | 66-69 | 66-70 | 67-70 | 68-71 |
| Средна | 70-73 | 71-74 | 72-75 | 72-76 |
| Под средното | 74-81 | 75-81 | 76-82 | 77-83 |
| Лоша | 82+ | 82+ | 83+ | 84+ |
Източник: medicinenet.com
Таблица за пулс в покой - жени (bpm/min)
На пулса в покой при жените посветихме специална статия, където освен за пулса в покой ще научиш и за факторите, които могат да влияят на стойностите на RHR.
| Възраст | 18-25 | 26-35 | 36-45 | 46-55 |
|---|---|---|---|---|
| Атлет | 40-48 | 42-46 | 45-49 | 48-54 |
| Отлична | 61-65 | 60-64 | 60-64 | 61-65 |
| Добра | 66-69 | 65-68 | 65-69 | 66-69 |
| Над средното | 70-73 | 69-72 | 70-73 | 70-73 |
| Средна | 74-78 | 73-76 | 74-77 | 74-77 |
| Под средното | 79-84 | 77-82 | 78-83 | 78-83 |
| Лоша | 85+ | 83+ | 83+ | 84+ |
Източник: medicinenet.com
Как сам да си измериш пулса?
RHR може да се измери по време на ЕКГ, при измерване на налягането при лекар, или можеш сам да го измериш вкъщи. Седни така, че двата крака да докосват земята, или легни по гръб
- След 5 минути пълен покой напипай една от каротидните артерии (вляво или вдясно от трахеята)
- Постави на това място показалеца и средния пръст; щом усетиш пулса, преброй ударите за 15 секунди.
- Умножи това число по четири, за да получиш RHR.1
RHR може относително точно да се измерва и с помощта на спортни или смарт часовници. Garmin, Coros, Suunto или Polar днес вече са много точни и за индикация на пулса в покой тяхната употреба е достатъчна. Часовниците на Apple обикновено достигат сходни стойности. Най-точните стойности на RHR извън лекарски кабинет несъмнено ще получиш с измерване с гръден колан или с апарат за кръвно налягане.
Твърде висок или твърде нисък пулс в покой?
Ако стойността на пулса ти в покой се различава от средното 60-80 удара в минута
Брадикардия (RHR < 60)
Брадикардията се характеризира с пулс в покой по-нисък от 60 удара в минута. Това състояние обикновено не е опасно за здравето, но при хора, които не са физически активни, може да предизвика симптоми като умора, слабост или световъртеж. При спортистите брадикардията е обичайно явление.4
Тахикардия (RHR > 80)
От друга страна, тахикардията се определя като пулс в покой по-висок от 80 удара в минута. Тахикардията може да бъде здравен риск, тъй като представлява рисков фактор за развитието на сърдечносъдови заболявания.5
Ако не сте спортисти, консултирайте отклоненията в двете посоки с лекар. Ако сте спортисти с редовна тренировка, брадикардията ще бъде за вас обичайно явление.
Кои фактори влияят на пулса в покой?
Пулсът в покой може да бъде повлиян от няколко фактора:
- Възраст: според някои изследвания RHR може да се променя с възрастта
- Пол: RHR при жените обикновено е средно с 2-7 удара в минута по-висок, отколкото при мъжете.
- Телесно тегло: по-високото телесно тегло и затлъстяването могат да доведат до по-висок RHR.
- Емоции: силни усещания за стрес, тревожност или дори щастие могат да повишат RHR.
- Положение на тялото: RHR може да бъде с 3 удара в минута по-висок, когато седиш, отколкото когато лежиш. По същия начин RHR има тенденция леко да се повиши при изправено положение.
- Лекарства и инфекции: предписаните лекарства, като антидепресанти и бета-блокери, могат да направят RHR по-нисък, отколкото без лекарства. Инфекциите, причиняващи температура, могат да повишат сърдечната ти честота.
- Температура на въздуха: RHR може да се повиши по време на горещо време, но обикновено не с повече от 10 удара в минута.
- Пушене и кофеин: ако си пушач или си пил кафе преди измерването, сърдечната ти честота може да бъде повишена.
- Пулсът ти в покой може да бъде висок, ако страдаш от хипертиреоидизъм, и нисък, ако имаш хипотиреоидизъм.
- Ниско ниво на хемоглобин (анемия) може да повиши сърдечната ти честота.2, 3
Източници:
- https://www.nzip.cz/rejstrikovy-pojem/5649
- https://www.medicinenet.com/what_is_a_good_resting_heart_rate_by_age/article.htm
- https://my.clevelandclinic.org/health/articles/17644-women-and-heart-rate
- https://www.heart.org/en/health-topics/arrhythmia/about-arrhythmia/bradycardia--slow-heart-rate
- https://www.heart.org/en/health-topics/arrhythmia/about-arrhythmia/tachycardia--fast-heart-rate
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