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这篇文章的共同创作者是 Shari Forschen, NP, MA. Shari Forschen是美国北达科他州Sanford Health的注册护士。她获得了北达科他大学的家庭护理实践硕士学位,从2003年开始从事护士工作。
本文引用了13条参考,详情参见页面底部。
这篇文章已经被读过37,292次。
人的心率或脉搏衡量每分钟心脏跳动的次数,能够反映心脏泵血的能力,完成全身的血液循环和各项生理活动。静息心率是指在清醒、不活动的安静状态下,每分钟心跳的次数。了解你的静息心率能够帮助你评估整体的健康状况,还能帮助你设定运动要达到的目标心率。此外,降低静息心率能显著降低罹患心脏疾病、中风等疾病的风险。
步骤
- 了解你当前的静息心率。在你开始行动降低静息心率之前,你需要了解自己当前的静息心率,以此作为起点来进行计划。这一点非常重要,具体的测量方法就是数一下颈动脉或腕动脉的脉搏次数,得出心跳次数。
- 确保在计数前你处于安静放松的状态中。
- 最好在清晨起床前测量静息心率。[1]
- 测量脉搏。将你的食指和中指指头轻轻放在脖子的一侧,靠近气管的位置。轻轻按下,直到你感觉到脉搏的跳动。为了获得准确的读数,最好数一下一分钟之内所有的脉搏数。[2]
- 也可以数一下10秒钟之内的脉搏数,再用这个数乘以6得到一分钟的脉搏数。也可以数15秒内的脉搏数,然后乘以4。
- 要测腕部动脉的搏动,你需要一只手的掌心朝上。
- 将另一只手的食指、中指和无名指指头放到待测手的拇指根部下方,轻轻按压直到你感觉到脉搏。
- 如果你有听诊器,你可以用听诊器来估算你的静息心率。掀起或脱下上衣,露出胸部皮肤。戴上听诊器的听筒,然后拿着听诊器贴胸口部位。仔细听心跳声,同时记下一分钟内的心跳次数。
- 了解何时就医。心率偏高不会引发突发性危险,但会导致长期的健康问题。 在这种情况下,你应该进行锻炼,逐步降低静息心率。[6] 如果你心率过低,或是原因不明、频繁发作的心动过速,并伴有头晕等症状,你应该立即就医。[7]
- 通常,如果你心动过速还伴随着其它症状,你也应该立刻去看医生。
- 在去看医生之前,可以先评估一下你的咖啡因摄入量等各项影响心率的因素。[8]
- 如果你正在服用可能会影响心率的药物,如受体阻滞剂,请及时告知医生。
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- 将锻炼和健康饮食结合起来。超重会增大心脏的负担,你的心脏需要更努力地工作才能给全身泵出足量的血液。将锻炼和健康饮食结合在一起,有助于肥胖的人减肥,减轻心脏负荷,降低静息心率。[18]
- 戒烟。烟草不仅有害健康,更会提高静息心率。烟民的静息心率往往比非烟民的心率要高。戒烟能帮助你降低心率,改善心脏的健康状况。[19]
- 尼古丁会导致血管收缩,伤害心肌和脉管系统。戒烟能很大程度地提高血压,改善血液循环状况,同时大大降低癌症和呼吸道疾病的风险。
- 不要喝酒。酒精摄入量也与心动过速有着密切的联系,饮酒者的心率往往都比较高。减少饮酒量能帮助你降低静息心率。[23]
- 减压。减压并非易事,但是久而久之也能帮助你降低心率。压力太大会对你的身体健康造成很多负面影响。多参加一些能让你放松的活动,如冥想或太极。[24] 尝试每天花点时间来放松,来深呼吸。
- 每个人的放松方式各不相同,找到适合自己的就好。
- 也许你可以听点轻音乐,或泡个澡,来放松自己。
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小提示
- 有些药物,如咖啡因和尼古丁,会提高你的静息心率。你的医生会在衡量、评估此类药物的利弊(包括药物的疗效和副作用)后,再给你开药。
- 就整体的健康情况咨询你的医生。静息心率只是心脏健康的其中一个指标。你的医生会建议你接受其它检查,来全面评估你的情况。
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你需要准备
- 用秒表、带秒针的手表或时钟来计时。
参考
- ↑ http://www.health.harvard.edu/blog/increase-in-resting-heart-rate-is-a-signal-worth-watching-201112214013
- ↑ http://www.webmd.com/heart-disease/heart-failure/watching-rate-monitor
- ↑ http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/All-About-Heart-Rate-Pulse_UCM_438850_Article.jsp
- ↑ http://www.health.harvard.edu/blog/increase-in-resting-heart-rate-is-a-signal-worth-watching-201112214013
- ↑ http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp
- ↑ http://www.vacardio.com/for-patients/blog/fast-heart-rate-when-to-worry/
- ↑ http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/All-About-Heart-Rate-Pulse_UCM_438850_Article.jsp
- ↑ http://www.vacardio.com/for-patients/blog/fast-heart-rate-when-to-worry/
- ↑ http://www.cdc.gov/physicalactivity/basics/adults/index.htm
- ↑ http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Physical-Activity-and-Blood-Pressure_UCM_301882_Article.jsp
- ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887?pg=2
- ↑ http://www.webmd.com/fitness-exercise/the-truth-about-heart-rate-and-exercise?page=3
- ↑ http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp#.Vt47mY-cHIUShow less
- ↑ http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp
- ↑ http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp#.Vt47mY-cHIUShow less
- ↑ http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Physical-Activity-and-Blood-Pressure_UCM_301882_Article.jsp
- ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887?pg=2
- ↑ http://www.health.harvard.edu/blog/increase-in-resting-heart-rate-is-a-signal-worth-watching-201112214013
- ↑ http://www.health.harvard.edu/blog/increase-in-resting-heart-rate-is-a-signal-worth-watching-201112214013
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/15730434
- ↑ http://www.vacardio.com/for-patients/blog/fast-heart-rate-when-to-worry/
- ↑ http://www.uhs.umich.edu/caffeine
- ↑ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1767471/
- ↑ http://www.health.harvard.edu/blog/increase-in-resting-heart-rate-is-a-signal-worth-watching-201112214013
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