METRIC

Resting Heart Rate

Resting heart rate is the number of times your heart beats per minute while at rest, serving as a key indicator of cardiovascular fitness and overall health.

TARGET:

OVERVIEW

Resting heart rate (RHR), the number of heartbeats per minute while at rest, is a key indicator of cardiovascular and neurological health. A lower RHR typically reflects better fitness and heart efficiency, while a higher RHR can signal stress, poor recovery, or potential health concerns. Regular exercise improves RHR by strengthening the heart and balancing the autonomic nervous system, which is vital for managing stress and promoting cognitive resilience. Tracking RHR provides insights into fitness progress, stress levels, and early warnings of illness, making it a valuable metric for overall well-being.

MEASUREMENT

To measure your resting heart rate (RHR), choose a time when your body is fully at rest, ideally right after waking up in the morning, before engaging in any physical activity or consuming caffeine. Sit or lie down in a comfortable, quiet environment. Locate your pulse on your wrist (radial artery) or neck (carotid artery) using your index and middle fingers; avoid using your thumb, as it has its own pulse. Count the beats for 60 seconds to get an accurate measure or count for 30 seconds and multiply by two. Alternatively, you can use a heart rate monitor, fitness tracker, or smartwatch for consistent tracking. For the most accurate results, measure your RHR over several days and calculate the average to account for daily fluctuations.

Benchmark Notes:

Superior: Reflects elite cardiovascular fitness, often seen in highly trained athletes.
Excellent/Good: Indicates strong heart efficiency and good overall fitness.
Fair: Suggests average fitness levels.
Poor: May indicate low fitness levels, potential health concerns, or an overactive heart.

These benchmarks are generalized and may vary based on individual factors such as genetics, stress levels, medications, or medical conditions. Always consult a healthcare professional for personalized interpretation.

ASSESSMENT

QUESTIONNAIRE

Questionnaire Scores

Although evidence suggests a correlation between questionnaire scores and neurological health, it does not prove causality or guarantee brain health. Always consult a qualified medical practitioner before making any decisions regarding your health or lifestyle.

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BENCHMARKS

Benchmark Warning

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Age Group	Fitness Level	Male RHR (bpm)	Female RHR (bpm)
18-25	Superior	49-55	54-60
	Excellent	56-61	61-66
	Good	62-65	67-70
	Fair	66-70	71-75
	Poor	>70	>75
26-35	Superior	49-54	54-59
	Excellent	55-60	60-65
	Good	61-65	66-70
	Fair	66-71	71-76
	Poor	>71	>76
36-45	Superior	50-56	55-61
	Excellent	57-62	62-67
	Good	63-66	68-72
	Fair	67-72	73-77
	Poor	>72	>77
46-55	Superior	50-57	55-62
	Excellent	58-63	63-68
	Good	64-67	69-73
	Fair	68-72	74-78
	Poor	>72	>78
56-65	Superior	51-56	56-61
	Excellent	57-61	62-66
	Good	62-66	67-71
	Fair	67-71	72-76
	Poor	>71	>76
66+	Superior	52-57	57-62
	Excellent	58-62	63-67
	Good	63-67	68-72
	Fair	68-72	73-77
	Poor	>72	>77

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