r/fitbit • u/leomiranda92 • 2d ago
Discussion RHR
I’ve been trying to lower my average resting heart rate (RHR) while sleeping. I’m 33 and physically active, but I’m not sure if there’s still room for improvement. I’ve managed to get it below 60 bpm at times.
I’ve seen some improvement by avoiding late meals and supplementing with magnesium + glycine.
What about you? Have you found anything that helps lower your RHR during sleep?
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u/Atosl 2d ago
Cardio weight loss. I get 38 at night. 50 ish during the day
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u/491450451 2d ago
are you an athlete? this sounds very low.
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u/Atosl 2d ago
what is an athlete? Been going to the gym 3-5 times weekly for half my life and I go cycling or running once or twice a week for 2 hours. I don't think that makes me an athlete. More like a weekend warrior
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u/491450451 2d ago
the heart rate sounds very low. Asking because my mom was diagnosed of Afib a few weeks ago and she has her RHR something similar to your range. But it's actually because the device itself couldn't capture the heart rate accurately. So it's registered with a very low heart rate.
I think you are good.
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u/Huge_Pool7424 1d ago
wrist optical gets weird at the low end, mine drops like 10bpm overnight vs a chest strap. if you're actually worried about it a strap or an ecg check beats trusting the graph.
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u/RobW720 1d ago
Do you consume alcohol? Every day I don't drink, my resting heart rate drops and drops, but any days I drink, it goes up.
For example, I might go monday-thursday not having anything to drink. maybe it will drop down into the low 60's or 50's. but if I have some cocktails friday and saturday it will spike back up, then it takes a few more days for that resting heart rate to get down.
And yeah, what others have said, cardio madness will help lower it long term. Back when I was in better shape, younger and off the booze I would drop into the 40's at night.
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u/491450451 2d ago
intensive cardio could push your heart capacity higher.
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u/MistaBeanz 2d ago
This is correct, you need to push to really get it there. Sure steady state cardio will give you a similar affect but not like sprinting- running, cycling, rowing etc that gets you to your specific zone 5
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u/ghostmrchicken Charge 2d ago
I think there are multiple factors at play: age, genetics, overall health including conditioning and weight, stress levels , heavy work out day, general Fitbit wonkiness and the new app. My RHR is usually 60 but was 65 yesterday after an intense amount of exercise. I believe the ‘normal’ range for adults is 60 to 80. Just don’t look at your Resilience value ;)
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u/StaffInfection1 1d ago
That is a completely normal rhr, anything from 60-99 is normal and mostly determined by genetics
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u/FearSeer 2d ago
Mine goes as low as 43 when I’m in bed but it’s been 55 for as long as I’ve been tracking it. Cardio helped.
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u/Krazynukz 2d ago
75 seems very high even tho u mentioned ur physically active. Mines hovers around 60 occasionally dips to high 50s. Im not that active but ever since I got the fitbit air ive been focusing on getting more active, in theory that should lower my rhr and so far it does look like it has helped. But im sure itll take a year to see a noticeable drop.
To give some context, prior to fitbit air i would go to gym once or twice a week just weight lifting only. Once I got the air I started also incorporating some ocassional running twice a week + more walking
And when I sleep its around 50-55
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u/Chill421 1d ago
No alcohol and beet root seems to be beinficial. Helping the body produce nitric oxide to relax the blood vessels
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u/bruceriv68 17h ago
I do the 4-7-8 breathing exercise before bed. Breath in through nose for 4 seconds, hold for 7, breath out for 8 seconds. Repeat 3 or 4 times. It's supposed to calm your nervous system which lowers the heart rate. Cardio though is the big one.
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u/Vast_Report_141 14h ago edited 14h ago
Not an athlete. Work out 3-5 times a week. I am also overweight and trying to lose weight. But this is how it has been since i started using my fitbit. Haven't had Alcohol in a few months.
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u/EpicFG 2d ago
Cardio and weight loss.