La frequenza cardiaca a riposo ovvero RHR (in inglese resting heart rate) indica il numero di battiti cardiaci al minuto. Questo valore viene misurato a riposo, senza sforzo fisico o tensione psichica. In un adulto sano il valore di RHR si aggira tra 60-80 battiti al minuto.1
In generale, una frequenza cardiaca a riposo più bassa indica una migliore condizione generale (il che significa che il cuore è più efficiente).1, 2, 3 Negli atleti di resistenza d'élite, come i corridori o i ciclisti, l'RHR si aggira tipicamente tra 30-40 battiti al minuto.4
Tabella della frequenza cardiaca a riposo - uomini (bpm/min)
| Età | 18-25 | 26-35 | 36-45 | 46-55 |
|---|---|---|---|---|
| Atleta | 40-52 | 44-50 | 47-53 | 49-54 |
| Eccellente | 56-61 | 55-61 | 57-62 | 58-63 |
| Buona | 62-65 | 62-65 | 63-66 | 64-67 |
| Sopra la media | 66-69 | 66-70 | 67-70 | 68-71 |
| Media | 70-73 | 71-74 | 72-75 | 72-76 |
| Sotto la media | 74-81 | 75-81 | 76-82 | 77-83 |
| Scarsa | 82+ | 82+ | 83+ | 84+ |
Fonte: medicinenet.com
Tabella della frequenza cardiaca a riposo - donne (bpm/min)
Alla frequenza cardiaca a riposo nelle donne abbiamo dedicato un articolo speciale, dove oltre alla frequenza a riposo scoprirai anche i fattori che possono influenzare i valori di RHR.
| Età | 18-25 | 26-35 | 36-45 | 46-55 |
|---|---|---|---|---|
| Atleta | 40-48 | 42-46 | 45-49 | 48-54 |
| Eccellente | 61-65 | 60-64 | 60-64 | 61-65 |
| Buona | 66-69 | 65-68 | 65-69 | 66-69 |
| Sopra la media | 70-73 | 69-72 | 70-73 | 70-73 |
| Media | 74-78 | 73-76 | 74-77 | 74-77 |
| Sotto la media | 79-84 | 77-82 | 78-83 | 78-83 |
| Scarsa | 85+ | 83+ | 83+ | 84+ |
Fonte: medicinenet.com
Come misurarsi il battito da soli?
L'RHR può essere misurato durante un ECG, durante la misurazione della pressione dal medico oppure puoi misurarlo da solo a casa. Siediti in modo che entrambi i piedi tocchino il pavimento, oppure sdraiati sulla schiena
- Dopo 5 minuti di completo riposo, individua con le dita una delle arterie del collo (a sinistra o a destra della trachea)
- Posiziona su questo punto l'indice e il medio; una volta individuato il battito, conta il numero di pulsazioni in 15 secondi.
- Moltiplica questo numero per quattro, ottieni l'RHR.1
L'RHR può essere misurato in modo abbastanza preciso anche con orologi sportivi o smartwatch. Garmin, Coros, Suunto o Polar sono oggi già molto precisi e il loro utilizzo è sufficiente per indicare la frequenza cardiaca a riposo. Gli orologi Apple raggiungono generalmente valori simili. I valori di RHR più precisi al di fuori dell'ambulatorio medico si ottengono chiaramente con la misurazione tramite fascia toracica o misuratore di pressione.
Frequenza cardiaca a riposo troppo alta o troppo bassa?
Se il tuo valore di frequenza cardiaca a riposo si discosta dalla media di 60-80 battiti al minuto
Bradicardia (RHR < 60)
La bradicardia è caratterizzata da una frequenza cardiaca a riposo inferiore a 60 battiti al minuto. Questa condizione di solito non è pericolosa per la salute, tuttavia nelle persone non fisicamente attive può provocare sintomi come affaticamento, debolezza o vertigini. Negli sportivi la bradicardia è un fenomeno comune.4
Tachicardia (RHR > 80)
D'altra parte, la tachicardia è definita come una frequenza cardiaca a riposo superiore a 80 battiti al minuto. La tachicardia può rappresentare un rischio per la salute, poiché costituisce un fattore di rischio per lo sviluppo di malattie cardiovascolari.5
Se non sei uno sportivo, consulta un medico per le deviazioni in entrambe le direzioni. Se sei uno sportivo con allenamento regolare, la bradicardia sarà per te un fenomeno comune.
Quali fattori influenzano la frequenza cardiaca a riposo?
La frequenza cardiaca a riposo può essere influenzata da diversi fattori:
- Età: secondo alcuni studi l'RHR può cambiare con l'età
- Sesso: l'RHR delle donne è in media di 2-7 battiti al minuto più alto rispetto agli uomini.
- Peso corporeo: un peso corporeo più elevato e l'obesità possono portare a un RHR più alto.
- Emozioni: forti sensazioni di stress, ansia o persino felicità possono aumentare l'RHR.
- Posizione del corpo: l'RHR può essere di 3 battiti al minuto più alto quando sei seduto rispetto a quando sei sdraiato. Allo stesso modo l'RHR tende ad aumentare leggermente in piedi.
- Farmaci e infezioni: i farmaci da prescrizione, come antidepressivi e beta-bloccanti, possono far sì che l'RHR sia più basso rispetto a quando non si assumono farmaci. Le infezioni che causano febbre possono aumentare la frequenza cardiaca.
- Temperatura dell'aria: l'RHR può aumentare durante il caldo, ma di solito non più di 10 battiti al minuto.
- Fumo e caffeina: se sei fumatore o hai bevuto caffè prima della misurazione, la tua frequenza cardiaca potrebbe essere elevata.
- La tua frequenza cardiaca a riposo può essere alta se soffri di ipertiroidismo, e bassa se hai ipotiroidismo.
- Un basso livello di emoglobina (anemia) può aumentare la tua frequenza cardiaca.2, 3
Fonti:
- 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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