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Day 74: Lowering Resting Heart Rate

Today, I woke up and weighed myself. Weight is: 81.3Kg. Yesterday I consumed 614 calories below my BMR and did 589 calories of exercise above my BMR. Total deficit is 1203 calories.


Some of the lessons to learn from one day of success following a few days of no results:

  • When I make the decision to do it, I do it, whether the decision is to relax or double down on the effort.

  • Decisions during the day affect decisions later on. Either with respect to exercise or diet, so make important decisions earlier.

One of the goals for fitness is heart health. One way to measure your heart health is your resting heart rate. The questions I posed for myself today were:

  1. Is there a specific style of training you need to do to drop your heart rate?

  2. How long do you have to train to drop your resting heart rate by 10 BPM (Beats Per Minute)?

This article suggests that 12 weeks of exercising can result in a drop in RHR (Resting Heart Rate) of 3 and 4 for 12 weeks of exercise. So that means about 36 weeks of exercise will result in close to 10 BPM drop in RHR. That same article suggests that HIIT is the best way to drop RHR through training. Funny enough though, it also mentions beans, chickpeas and lentils as being a dietary item that also lowers RHR.


Lower resting heart rate is associated with a longer life span, so since my vision statement includes living a long and healthy life, my best bet is to get that RHR down and keep it there. I guess I'll eat more chickpeas.


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