Heart Rate Recovery: The Best Indicator of Your Aerobic Fitness - Coach Marianna Guenther Facebook Pixel

Want a number you can boast about at the parties? Recovery Heart rate (HR recovery) refers to the heart’s ability to return to normal levels after physical activity. You are fully recovered when your heart rate returns to its pre-exercise heart rate, but how quickly your heart rate falls in the first minute after you stop exercising is by far the most important post-workout heart rate measurement. Recover Heart rate is the speed with which your heart rate drops in the sixty seconds after you’ve gone from peak exertion to a walk.

Fitness level and proper function of your heart are measured by the recovery phase. A heart that is healthy will recover at a quicker rate than one that is not as healthy or is not accustomed to regular exercise. Faster heart rate recovery times after a workout indicate you are healthy and fit. It is an excellent indicator of overall conditioning and cardiovascular health.

The first minute of recovery is the most crucial. After exercise, your heart rate experiences an abrupt drop during the first minute. This recovery period can indicate fitness level and give an early warning of potential heart problems. See how many beats per minute your heart rate drops in sixty seconds.

To test for improvements, record the working heart rate during exercise, then record recovery heart rate at the sixty-second mark. Subtract the one-minute recovery rate from the working heart rate to determine a baseline for improvement.

For example, perform some form of taxing cardio, take note of your heart rate, rest full sixty seconds and then check your heart rate again. The difference between those two numbers is your HR recovery.

So, if you complete your cardio session with a heart rate reading of 151 beats per minute (BPM) and sixty seconds later your heart rate is 130 BPM, your HR Recovery is 21. Anything over 20 BPM is satisfactory; more is better. If it drops less than 20, you need a lot more work on your aerobic base.

You can improve your recovery heart rate and recovery time by improving your fitness, exercising less intensely and improving your post-workout routine.

Visit our blog and learn more about important measures such as article Are You Overtraining? Know Your Resting Heart Rate or importance and benefits of aerobic base, such as Aerobic Zone: Monitor Your Heart Rate or Burn Fat: Work Out in Aerobic Zone.

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