Here is a Simple Test for a Healthy Heart
A healthy heart is one of the most important things in life. A healthy heart means that you are more likely to live a longer, happier, and more productive life.
That is why it’s so important to take care of your heart by following these simple tests for a healthy heart: listening to your heartbeat, maximal ramp test, when to stop measuring recovery time, and staying fit.
So, let's go over these points in detail.
Note: Before we get into the crux of this article, we must stress that this article is for informational purposes only and should not be used as a replacement for medical advice from your doctor or healthcare professional.
If you have any concerns about your heart health, please seek the advice of a medical professional.
Listening to your heart
The key is to listen to your heart before you start exercising.
The first thing you should do is place the tips of your index and middle fingers on your throat. It should be directly above or below the Adam’s apple (depending on which sex you are). This allows you to feel what's happening in your heart area.
Feel for three things: contractions (lub-dub), rate (beats per minute), and rhythm (steady vs skipped beats).
If there is any irregularity or pain, then consult a doctor immediately!
You also need to check yourself after exercising.
Checking Your Blood Pressure
Blood pressure is also an important sign of overall health. Because if it is too high, you are at risk for heart attack or stroke, which could be fatal.
When your blood pressure is checked, check to see if you have any discomfort in the arm that is being checked.
This means your heart isn’t in good health because high blood pressure causes injury to the inner walls of arteries that supply oxygenated blood to our entire body.
Systolic blood pressure. This is the blood pressure when your heart contracts and pushes blood out to the rest of your body. Healthy systolic blood pressure is 120 or less.
Diastolic blood pressure. This is the blood pressure when your heart relaxes and fills with blood between beats. Healthy diastolic blood pressure is 80 or less.
Maximal Ramp Test
The maximal ramp test is a good way to measure your heart health.
To do the test, you will need to find a relatively flat surface (like a track or treadmill) and warm-up for about 5 minutes.
Then, start running at a slow speed. Every minute, increase your speed by one mile per hour until you reach your maximum speed.
Maintain that speed for two minutes, then slowly decrease your speed back to zero.
Your total time should be around 10 minutes. Be sure to record your results!
When to stop
This test is difficult and should not be attempted unless you have received prior approval from your doctor or health care provider.
When you approach your maximum heart rate, you should stop to avoid any injuries.
220 – your age = your maximum heart rate
Other reasons to terminate the test:
-You feel chest pain
-You feel pain in your left arm
-Your breathing is laboured
-You feel lightheaded or dizzy
-Progressive angina pain occurs
Measuring your recovery
The least strenuous part of the test is considered to be one minute. So, measure how long it takes from when you stop exercising until your heart rate returns to a resting level.
This number should take no more than 2 minutes. If not, consult a doctor immediately!
If your heart rate drops by more than 18 beats in the first minute, you have a good level of fitness and a low risk of heart disease and other ailments.
If your heart rate falls by 18 beats or less, you are less likely to be healthy and maybe display early symptoms of future illness. Make an appointment with your doctor or book a Health Assessment.
If your heart rate drops by fewer than 12 beats, there's an increased chance you're unhealthy and prone to disease. Make an appointment with your doctor as soon as possible.
Staying fit, protecting your health
Fitness has been proven to be a significant predictor of overall mortality in studies.
It's even more predictive than established criteria such as high cholesterol or high blood pressure, according to research.
Don't worry if you're worried about your lack of fitness and how it might affect your future disease risk.
Your heart rate will recover as you become fitter, so keep exercising in the long term to help yourself.
So, if you have any concerns about your heart health, go to a doctor or get a heart check.
And remember the three key signs of poor fitness: high blood pressure, high cholesterol, and an elevated heart rate.
If you have two of these features, then it's highly likely that a third will follow soon enough!