Puhkeoleku südame löögisagedus ehk RHR (inglise keeles resting heart rate) näitab südamelöökide arvu minutis. Seda väärtust mõõdetakse puhkeolekus, ilma füüsilise koormuse või vaimse pingeta. Terve täiskasvanud inimese RHR jääb tavaliselt vahemikku 60–80 lööki minutis.1
Üldiselt kehtib, et madalam puhkeoleku südame löögisagedus näitab paremat üldist vormisolekut (mis tähendab, et süda on tõhusam).1, 2, 3 Tippvastupidavussportlastel, nagu jooksjad või jalgratturid, jääb RHR tavaliselt vahemikku 30–40 lööki minutis.4
Puhkeoleku pulsisageduse tabel – mehed (lööki/min)
| Vanus | 18-25 | 26-35 | 36-45 | 46-55 |
|---|---|---|---|---|
| Sportlane | 40-52 | 44-50 | 47-53 | 49-54 |
| Suurepärane | 56-61 | 55-61 | 57-62 | 58-63 |
| Hea | 62-65 | 62-65 | 63-66 | 64-67 |
| Üle keskmise | 66-69 | 66-70 | 67-70 | 68-71 |
| Keskmine | 70-73 | 71-74 | 72-75 | 72-76 |
| Alla keskmise | 74-81 | 75-81 | 76-82 | 77-83 |
| Halb | 82+ | 82+ | 83+ | 84+ |
Allikas: medicinenet.com
Puhkeoleku pulsisageduse tabel – naised (lööki/min)
Naiste puhkeoleku pulsisagedusele oleme pühendanud spetsiaalse artikli, kus saad lisaks puhkeoleku pulsile teada ka teguritest, mis võivad RHR väärtusi mõjutada.
| Vanus | 18-25 | 26-35 | 36-45 | 46-55 |
|---|---|---|---|---|
| Sportlane | 40-48 | 42-46 | 45-49 | 48-54 |
| Suurepärane | 61-65 | 60-64 | 60-64 | 61-65 |
| Hea | 66-69 | 65-68 | 65-69 | 66-69 |
| Üle keskmise | 70-73 | 69-72 | 70-73 | 70-73 |
| Keskmine | 74-78 | 73-76 | 74-77 | 74-77 |
| Alla keskmise | 79-84 | 77-82 | 78-83 | 78-83 |
| Halb | 85+ | 83+ | 83+ | 84+ |
Allikas: medicinenet.com
Kuidas ise pulssi mõõta?
RHR-i saab mõõta EKG käigus, vererõhu mõõtmisel arsti juures või saad selle mõõta ka ise kodus. Istu nii, et mõlemad jalad puudutavad maad, või heida selili
- Pärast 5 minutit täielikku rahu kompa üles üks kaelaarteritest (hingetorust vasakul või paremal pool)
- Aseta sellesse kohta nimetissõrm ja keskmine sõrm; kui tunned pulssi, loe löökide arv 15 sekundi jooksul.
- Korruta see number neljaga, saad RHR-i.1
RHR-i saab üsna täpselt mõõta ka spordi- või nutikellaga. Garmin, Coros, Suunto või Polar on tänapäeval juba väga täpsed ja puhkeoleku pulsisageduse näitamiseks piisab nende kasutamisest. Apple'i kellad annavad enamasti sarnaseid väärtusi. Kõige täpsemaid RHR väärtusi saad väljaspool arstikabinetti kindlasti rinnavöö või vererõhumõõtjaga.
Liiga kõrge või liiga madal puhkeoleku pulsisagedus?
Kui sinu puhkeoleku pulsisagedus erineb keskmisest 60–80 löögist minutis
Bradükardia (RHR < 60)
Bradükardiat iseloomustab puhkeoleku südame löögisagedus alla 60 löögi minutis. See seisund ei ole tavaliselt tervisele ohtlik, kuid inimestel, kes ei ole füüsiliselt aktiivsed, võib see põhjustada sümptomeid nagu väsimus, nõrkus või peapööritus. Sportlastel on bradükardia tavaline nähtus.4
Tahhükardia (RHR > 80)
Teisalt on tahhükardia defineeritud kui puhkeoleku südame löögisagedus üle 80 löögi minutis. Tahhükardia võib olla terviserisk, kuna see on riskitegur südame-veresoonkonna haiguste tekkeks.5
Kui sa ei ole sportlane, konsulteeri kõrvalekalletest mõlemas suunas arstiga. Kui oled sportlane regulaarse treeninguga, on bradükardia sinu jaoks tavaline nähtus.
Millised tegurid mõjutavad puhkeoleku pulsisagedust?
Puhkeoleku südame löögisagedust võib mõjutada mitu tegurit:
- Vanus: mõnede uuringute kohaselt võib RHR vanusega muutuda
- Sugu: naiste RHR on keskmiselt 2–7 lööki minutis kõrgem kui meestel.
- Kehakaal: suurem kehakaal ja rasvumine võivad viia kõrgema RHR-ini.
- Emotsioonid: tugev stress, ärevus või isegi õnnetunne võivad RHR-i tõsta.
- Kehaasend: RHR võib olla 3 lööki minutis kõrgem, kui istud, kui siis, kui lamad. Samuti kipub RHR seistes veidi tõusma.
- Ravimid ja infektsioonid: retseptiravimid, nagu antidepressandid ja beetablokaatorid, võivad põhjustada RHR-i alanemist võrreldes ravimiteta olekuga. Palavikku põhjustavad infektsioonid võivad tõsta sinu südame löögisagedust.
- Õhutemperatuur: RHR võib kuuma ilmaga tõusta, kuid tavaliselt mitte rohkem kui 10 lööki minutis.
- Suitsetamine ja kofeiin: kui suitsetad või jõid enne mõõtmist kohvi, võib sinu südame löögisagedus olla kõrgenenud.
- Sinu puhkeoleku pulsisagedus võib olla kõrge, kui põed hüpertüreoosi, ja madal, kui sul on hüpotüreoos.
- Madal hemoglobiinitase (aneemia) võib tõsta sinu südame löögisagedust.2, 3
Allikad:
- 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
Kommentaarid (20)
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