Holistic Fitness & Lifestyle
By Ruth Henao. C.P.T
RESTING HEART RATE (RHR)
Your resting heart rate is the number of times your heart beats per minute while is at rest.
For healthy adults, a lower heart rate at rest, generally implies more efficient heart function and better cardiovascular fitness.
The Resting Heart Rate should be measured first thing in the morning, with your fingers and a stopwatch.
Put your middle and index finger to either, your radial artery on your wrist, or your carotid artery in your neck. Once you find your pulse, count how many beats occur in 20 seconds, and multiply this number by 3.
6 STEPS TO HELP CONTROL BLOOD PRESSURE
- Follow a healthy eating plan.
- keep a healthy weight.
- Eat less salt.Try to eat less than 1,500 mg of sodium per day.
- Try to Exercise or be physically active every day. Walk as much as you can.
- Stop smoking.
- Take your blood pressure at home. Keep track of the numbers.
Check your progress every 6 weeks.
Consult with your physician before you try these tests.
- Cardiovascular: Step Up Test
- Flexibility : Sit And Reach Test
- Upper Body Muscular Strength: Push-ups Test
- Abdominal Strength: Curl- Up Test
This blood pressure chart reflects categories defined by the American Heart Association.
BLOOD PRESSURE
What is blood pressure?
Blood pressure is the force exerted by the blood flowing through the arteries. Arteries are vessels that carry blood from the heart to the rest of the body.
Hypertension or High blood pressure occurs when the blood pressure in your arteries is elevated, and your heart has to work harder than normal to pump blood through the blood vessels.
It is the number one risk factor for stroke, and a major risk factor for heart disease.
The top number measures the force of blood in the arteries when the heart contracts (beats). It is called systolic pressure.
The bottom number measures the force of blood in the arteries while the heart is relaxed (filling with blood in between heartbeats). It is called diastolic pressure.
BLOOD PRESSURE CHART
Vital signs are clinical measures that indicate the status of the patient's essential bodily functions. Specifically pulse rate, temperature, respiratory rate, and blood pressure.
RECOMMENDED PROTOCOL FOR HOME BLOOD PRESSURE MONITORING
- Avoid exercise, caffeine, and other stimulants 30 minutes before measurement.
- Avoid restrictive clothing.
- Use an appropriately sized cuff.
- Rest quietly before and during blood pressure measurement.
- Position arm at heart level.
- Do not talk while the machine is measuring the blood pressure.
VITAL SIGNS
Blood Pressure(BP) & Resting Heart Rate (RHR)
YMCA Fitness Testing and Assessment manual.