Mirujoči srčni utrip oziroma RHR (angleško resting heart rate) pove število srčnih utripov na minuto. Ta vrednost se meri v mirovanju, brez telesne obremenitve ali psihične napetosti. Pri zdravem odraslem človeku se vrednost RHR giblje med 60–80 utripi na minuto.1
Na splošno velja, da nižji mirujoči srčni utrip kaže na boljšo splošno kondicijo (kar pomeni, da je srce zmogljivejše).1, 2, 3 Pri elitnih vzdržljivostnih športnikih, kot so tekači ali kolesarji, se RHR standardno giblje med 30–40 udarci na minuto.4
Tabela mirujočega srčnega utripa - moški (bpm/min)
| Starost | 18-25 | 26-35 | 36-45 | 46-55 |
|---|---|---|---|---|
| Športnik | 40-52 | 44-50 | 47-53 | 49-54 |
| Odlična | 56-61 | 55-61 | 57-62 | 58-63 |
| Dobra | 62-65 | 62-65 | 63-66 | 64-67 |
| Nadpovprečna | 66-69 | 66-70 | 67-70 | 68-71 |
| Povprečna | 70-73 | 71-74 | 72-75 | 72-76 |
| Podpovprečna | 74-81 | 75-81 | 76-82 | 77-83 |
| Slaba | 82+ | 82+ | 83+ | 84+ |
Vir: medicinenet.com
Tabela mirujočega srčnega utripa - ženske (bpm/min)
Mirujočemu srčnemu utripu pri ženskah smo posvetili poseben članek, kjer poleg mirujočega utripa izveste tudi o dejavnikih, ki lahko vplivajo na vrednosti RHR.
| Starost | 18-25 | 26-35 | 36-45 | 46-55 |
|---|---|---|---|---|
| Športnik | 40-48 | 42-46 | 45-49 | 48-54 |
| Odlična | 61-65 | 60-64 | 60-64 | 61-65 |
| Dobra | 66-69 | 65-68 | 65-69 | 66-69 |
| Nadpovprečna | 70-73 | 69-72 | 70-73 | 70-73 |
| Povprečna | 74-78 | 73-76 | 74-77 | 74-77 |
| Podpovprečna | 79-84 | 77-82 | 78-83 | 78-83 |
| Slaba | 85+ | 83+ | 83+ | 84+ |
Vir: medicinenet.com
Kako si sam izmeriti utrip?
RHR lahko izmerite med EKG, pri meritvi tlaka pri zdravniku ali pa si ga lahko izmerite sami doma. Usedite se tako, da se obe nogi dotikata tal, ali pa se uležite na hrbet
- Po 5 minutah popolnega mirovanja si potipajte eno od vratnih arterij (levo ali desno od sapnika)
- Na to mesto položite kazalec in sredinec; ko zatipate utrip, preštejte število udarcev v 15 sekundah.
- To število pomnožite s štiri, dobite RHR.1
RHR se lahko dokaj natančno meri tudi s športnimi ali pametnimi urami. Garmin, Coros, Suunto ali Polar so danes že zelo natančni in za indikacijo mirujočega srčnega utripa zadostuje njihova uporaba. Ure Apple dosegajo večinoma podobne vrednosti. Najnatančnejše vrednosti RHR zunaj zdravniške ordinacije dosežete nedvomno z meritvijo s prsnim pasom ali merilcem krvnega tlaka.
Previsok ali prenizek mirujoči srčni utrip?
Če se vaša vrednost mirujočega srčnega utripa razlikuje od povprečja 60–80 utripov na minuto
Bradikardija (RHR < 60)
Bradikardijo označuje mirujoči srčni utrip nižji od 60 utripov na minuto. To stanje običajno ni nevarno za zdravje, vendar lahko pri ljudeh, ki niso telesno aktivni, povzroči simptome, kot so utrujenost, slabost ali vrtoglavica. Pri športnikih je bradikardija pogost pojav.4
Tahikardija (RHR > 80)
Po drugi strani je tahikardija definirana kot mirujoči srčni utrip višji od 80 utripov na minuto. Tahikardija je lahko zdravstveno tveganje, saj gre za dejavnik tveganja za razvoj srčno-žilnih bolezni.5
Če niste športnik, se o odstopanjih v obe smeri posvetujte z zdravnikom. Če ste športnik z rednim treningom, bo bradikardija pri vas pogost pojav.
Kateri dejavniki vplivajo na mirujoči srčni utrip?
Na mirujoči srčni utrip lahko vpliva več dejavnikov:
- Starost: po nekaterih študijah se lahko RHR s starostjo spreminja
- Spol: RHR žensk je v povprečju za 2–7 utripov na minuto višji kot pri moških.
- Telesna teža: višja telesna teža in debelost lahko vodita do višjega RHR.
- Čustva: močni občutki stresa, tesnobe ali celo sreče lahko povečajo RHR.
- Položaj telesa: RHR je lahko za 3 utripe na minuto višji, ko sedite, kot ko ležite. Prav tako se RHR nagiba k rahlemu povečanju pri stanju.
- Zdravila in okužbe: zdravila na recept, kot so antidepresivi in beta-blokatorji, lahko povzročijo, da je RHR nižji kot brez zdravil. Okužbe, ki povzročajo vročino, lahko povečajo vaš srčni utrip.
- Temperatura zraka: RHR se lahko poveča v vročem vremenu, vendar običajno ne za več kot 10 utripov na minuto.
- Kajenje in kofein: če kadite ali ste pred meritvijo popili kavo, je lahko vaš srčni utrip povečan.
- Vaš mirujoči srčni utrip je lahko visok, če trpite za hipertirozo, in nizek, če imate hipotirozo.
- Nizka raven hemoglobina (anemija) lahko poveča vaš srčni utrip.2, 3
Viri:
- 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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