Stress Test: Waking Heart Rates - Stress & Exercise Intensity Monitor

March 2005

A NEAT "ARE YOU STRESSED and SHOULD I EXERCISE TODAY...and HOW MUCH" TIP:

Ideally, we should be so in tune with our body (from being 'self-referral' / listening to our body),
that we 'just know' when we're stressed & if and how much to exercise. However, a good objective way to guide you is through your 'waking' heart rate.

Your WAKING HEART RATE.

Your waking heart rate (WHR) is a good general indication of the general state of your body.

You will find over time that with exercising regularly, your waking heart rate will decrease indicating a more
efficient cardio vascular system.

Measuring your waking heart rate each morning helps you decide on your most appropriate exercise regime for the day.
If your WHR increases above it's average this indicates that your body is working harder to maintain it's internal
homeostasis (eg fighting off some virus or releasing some stress etc).

You can help by letting it divert your internal resources to the problem.

If your waking heart rate increases by more than 5 bpm - take it easy, do not exercise hard.

If your waking heart rate increases by more than 10 bpm – respect your body, do not exercise at all.

HOW TO TAKEYOUR PULSE/WAKING HR:

1. Upon first 'waking' in the morning, locate either your
Carotid Pulse (in your neck, just around from your adam's apple), or your Radial Pulse (on wrist, just below the bony protuberance).

2. Count the number of times your heart beats in one minute (or the number of beats in 30 secs and multiply by two).

This is your waking heart rate. Write this figure on a sheet.

3. Record your waking heart rate for at least 1-2 weeks initially for best results, as waking heart rate can vary slightly due to
other factors such as bladder volume, sleep/wake cycles etc

* For a fortnightly HR recording table, email us at mailto:info@healthaa.com

* Note: for reliable results, it must be your 'waking' HR, not merely a 'morning' HR (i.e whenever you think of it).

Cheers for now. Enjoy. Mark & Health Advantage Australia.

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Tip written by Mark Bunn - health guest speaker & health speakers coaching.

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