A frequência cardíaca em repouso, ou RHR (do inglês resting heart rate), indica o número de batimentos cardíacos por minuto. Este valor mede-se em estado de repouso, sem esforço físico nem tensão psicológica. Num adulto saudável, o valor de RHR situa-se entre 60-80 batimentos por minuto.1
Regra geral, uma frequência cardíaca em repouso mais baixa indica uma melhor condição física geral (o que significa que o coração é mais eficiente).1, 2, 3 Em atletas de resistência de elite, como corredores ou ciclistas, a RHR situa-se normalmente entre 30-40 batimentos por minuto.4
Tabela de frequência cardíaca em repouso - homens (bpm/min)
| Idade | 18-25 | 26-35 | 36-45 | 46-55 |
|---|---|---|---|---|
| Atleta | 40-52 | 44-50 | 47-53 | 49-54 |
| Excelente | 56-61 | 55-61 | 57-62 | 58-63 |
| Boa | 62-65 | 62-65 | 63-66 | 64-67 |
| Acima da média | 66-69 | 66-70 | 67-70 | 68-71 |
| Média | 70-73 | 71-74 | 72-75 | 72-76 |
| Abaixo da média | 74-81 | 75-81 | 76-82 | 77-83 |
| Má | 82+ | 82+ | 83+ | 84+ |
Fonte: medicinenet.com
Tabela de frequência cardíaca em repouso - mulheres (bpm/min)
Dedicámos um artigo especial à frequência cardíaca em repouso nas mulheres, onde, além da frequência em repouso, ficas também a conhecer os fatores que podem influenciar os valores de RHR.
| Idade | 18-25 | 26-35 | 36-45 | 46-55 |
|---|---|---|---|---|
| Atleta | 40-48 | 42-46 | 45-49 | 48-54 |
| Excelente | 61-65 | 60-64 | 60-64 | 61-65 |
| Boa | 66-69 | 65-68 | 65-69 | 66-69 |
| Acima da média | 70-73 | 69-72 | 70-73 | 70-73 |
| Média | 74-78 | 73-76 | 74-77 | 74-77 |
| Abaixo da média | 79-84 | 77-82 | 78-83 | 78-83 |
| Má | 85+ | 83+ | 83+ | 84+ |
Fonte: medicinenet.com
Como medir o teu próprio pulso?
A RHR pode ser medida durante um ECG, na medição da tensão arterial no médico ou podes medi-la sozinho em casa. Senta-te de forma a que ambos os pés toquem no chão, ou deita-te de costas
- Após 5 minutos de descanso absoluto, procura uma das artérias do pescoço (à esquerda ou à direita da traqueia)
- Coloca o dedo indicador e o dedo médio sobre esse local; assim que sentires o pulso, conta o número de batimentos durante 15 segundos.
- Multiplica esse número por quatro para obteres a RHR.1
A RHR também pode ser medida com bastante precisão através de relógios desportivos ou relógios inteligentes. A Garmin, a Coros, a Suunto ou a Polar são hoje em dia muito precisas e a sua utilização é suficiente para indicar a frequência cardíaca em repouso. Os relógios da Apple atingem geralmente valores semelhantes. Os valores mais precisos de RHR, fora do consultório médico, obtêm-se claramente através de uma faixa peitoral ou de um aparelho de medir a tensão arterial.
Frequência cardíaca em repouso demasiado alta ou demasiado baixa?
Se o teu valor de frequência cardíaca em repouso difere da média de 60-80 batimentos por minuto
Bradicardia (RHR < 60)
A bradicardia caracteriza-se por uma frequência cardíaca em repouso inferior a 60 batimentos por minuto. Este estado geralmente não é perigoso para a saúde, mas em pessoas que não são fisicamente ativas, pode provocar sintomas como fadiga, fraqueza ou tonturas. Nos atletas, a bradicardia é um fenómeno comum.4
Taquicardia (RHR > 80)
Por outro lado, a taquicardia é definida como uma frequência cardíaca em repouso superior a 80 batimentos por minuto. A taquicardia pode representar um risco para a saúde, uma vez que constitui um fator de risco para o desenvolvimento de doenças cardiovasculares.5
Se não fores atleta, consulta um médico sobre desvios em qualquer um dos sentidos. Se fores atleta com treino regular, a bradicardia será um fenómeno comum no teu caso.
Que fatores influenciam a frequência cardíaca em repouso?
A frequência cardíaca em repouso pode ser influenciada por vários fatores:
- Idade: segundo alguns estudos, a RHR pode alterar-se com a idade
- Sexo: a RHR das mulheres costuma ser, em média, 2-7 batimentos por minuto mais alta do que a dos homens.
- Peso corporal: um peso corporal mais elevado e a obesidade podem levar a uma RHR mais alta.
- Emoções: sentimentos intensos de stress, ansiedade ou até mesmo felicidade podem aumentar a RHR.
- Posição do corpo: a RHR pode ser 3 batimentos por minuto mais alta quando estás sentado do que quando estás deitado. Da mesma forma, a RHR tende a subir ligeiramente quando estás de pé.
- Medicamentos e infeções: medicamentos prescritos, como antidepressivos e betabloqueadores, podem fazer com que a RHR seja mais baixa do que sem eles. Infeções que causam febre podem aumentar a tua frequência cardíaca.
- Temperatura do ar: a RHR pode aumentar durante o tempo quente, mas geralmente não mais do que 10 batimentos por minuto.
- Tabagismo e cafeína: se fumas ou consumiste café antes da medição, a tua frequência cardíaca pode estar elevada.
- A tua frequência cardíaca em repouso pode ser alta se sofreres de hipertiroidismo, e baixa se tiveres hipotiroidismo.
- Um nível baixo de hemoglobina (anemia) pode aumentar a tua frequência cardíaca.2, 3
Fontes:
- 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
Comentários (20)
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