Reaching 90th Percentile Resting Heart Rate [Fitness with Fitbit]

Resting Heart Rate - Michael Nguyen - 03-29-2016

Resting Heart Rate as of March 29th 2016. Data from Fitbit Surge.

I have been using the Fitbit Surge for the past couple of months after receiving one as a gift from my sister. Overall, the product works reasonably well, but its step counter isn’t so good if you play basketball or do crunches – dribbling with your left hand and doing crunches will increase the step counter, resulting in wildly inaccurate distance and possibly calorie measures.

Regardless, I like the heart rate function, and I assume this is something that can be counted on even if the pedometer is wrong – despite recent lawsuits on Fitbit’s heart rate tracking accuracy, I trust this Consumer Reports article, Taking the Pulse of Fitbit’s Contested Heart Rate Monitors, from January. After the first few weeks, my heart rate went down from 68 to 56, where it has remained so for almost a month.

However, I wanted to know what this actually meant, and how this compared to other people.

Real information on resting heart rate is difficult to find. There are many articles, but few that have actual sourcing (this is true of most food / nutrition articles as well) on why we can trust the information. Thus, I began to look into percentiles, and I found the following data (it would be nice if Fitbit allowed its community to share this information in aggregate for public comparison) from the Canadian government:

Average resting heart rate, by age and sex, household population, Canada, 2009 to 2011

Resting Heart Rate Percentiles

Resting Heart Rate Percentiles – Statistics Canada

From this chart, I am at the 90th percentile (top 10% of all males my age group) in resting heart rate. I am not sure what this all means, but I am guessing that because my heart has to pump less on average, I have a combination of a stronger heart, more efficient lungs, and less excess fat that blood has to pump around.

Currently, I do not work out as much as I would like (my knees really swell up after basketball), but I do the following workouts per week, along with my lower carb diet. Ideally, I would like to add bicycling and swimming (once a week) for lower stress workouts later on.

  1. 2 basketball practice workouts (30 minutes dribbling, 1 hr shooting)
  2. 1 basketball playing session (2.5 hrs on average)
  3. 3 sessions, roughly 500 crunches (60 straight, 110 bicycle alternating x 3)