Polar Community Group: Resting Heart Rate 101

Resting heart rate is a good indicator of your level of fitness. As your fitness improves, your resting heart rate decreases, due to an increase in heart size which pumps more blood with each beat. Resting heart rate varies among individuals, so monitor changes over time instead of comparing to others.

Resting heart rate can be affected by 4 other factors: altitude, recovery, overtraining and illness.

1. Altitude

When you go to high altitude (above 5000 ft.), your body responds by increasing heart rate (at rest and during exercise). This elevation in heart rate can be temporary and should decrease with acclimatization to the altitude.

2. Recovery

Your resting heart rate increases if your body is still recovering from a high level of stress. If you find that resting heart rate is elevated, reducing the day’s planned volume and/or intensity of exercise is suggested. Continuing to push the body when it is unable to recover can result in overtraining.

3. Overtraining

Overtraining can occur when the stress placed on the body is greater than its ability to adapt. The stress can be physical (i.e. exercise) or mental (i.e. job, sleep, etc.). Overtraining typically results in an increase in resting heart rate (over several days) and reducing the planned volume and/or intensity of exercise is recommended.

4. Illness

If you are coming down with an illness (cold, flu, etc.) your resting heart rate may be elevated. In this case rest or a reduction in exercise stress is recommended.

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