Your heart rate reveals crucial insights about your health, fitness, and stress levels. Here's how to interpret and use this data from your wearable device.
Key Heart Rate Metrics Explained
Resting Heart Rate (RHR)
Your heart rate when completely at rest, typically measured upon waking.
- Normal range: 60-100 bpm
- Athletic range: 40-60 bpm
- Lower RHR often indicates better cardiovascular fitness
- Track trends over weeks, not daily fluctuations
Heart Rate Variability (HRV)
The variation in time between heartbeats - a key indicator of recovery and stress.
- Higher HRV = better recovery and lower stress
- Lower HRV = need more rest or recovery
- Use HRV to guide training intensity
- Factors affecting HRV: sleep, stress, alcohol, illness
Maximum Heart Rate
Estimated as 220 minus your age. Used to calculate training zones.
Heart Rate Training Zones
Zone 1 (50-60% max HR): Very light - warm-up and recovery
Zone 2 (60-70% max HR): Light - fat burning and endurance
Zone 3 (70-80% max HR): Moderate - aerobic fitness
Zone 4 (80-90% max HR): Hard - anaerobic threshold
Zone 5 (90-100% max HR): Maximum - sprint intervals
5 Ways to Improve Your Heart Health
1. Regular Aerobic Exercise
Aim for 150 minutes of moderate activity weekly. Your smartwatch will track your progress and heart rate zones.
2. Stress Management
Practice meditation, deep breathing, or yoga. Monitor your resting heart rate - it should decrease as stress reduces.
3. Quality Sleep
7-9 hours nightly. Your wearable shows how sleep quality affects next-day heart rate and HRV.
4. Stay Hydrated
Dehydration increases heart rate. Notice patterns in your data after proper hydration.
5. Limit Alcohol and Caffeine
Both can elevate resting heart rate and reduce HRV. Track the impact in your device's app.
When to Consult a Doctor
Seek medical advice if you notice:
- Resting heart rate consistently above 100 bpm
- Sudden, unexplained increases in RHR (10+ bpm)
- Irregular heartbeat patterns
- Chest pain or dizziness during exercise
Monitor your heart health 24/7 with our NeoWatch smartwatch collection. Your heart's story, told through data.
