Calculate Your Heart Rate Recovery
Subtract your 2-minute heart rate from the heart rate you took immediately after exercising. The faster your heart rate recovers the fitter and healthier your heart.
If the difference between the two numbers is:
- Less than 22: Your biological age is slightly older than your calendar age.
- 22-52: Your biological age is about the same as your calendar age.
- 53-58: Your biological age is slightly younger than your calendar age.
- 59-65: Your biological age is moderately younger than your calendar age.
- 66 or more: Your biological age is a lot younger than your calendar age.
If you have any questions about how to calculate your resting heart rate or you would like to learn more about the Enhanced Medical Care Wellness Program, please contact us! We look forward to hearing from you.
We are thrilled to be able to support patients around the world. Within our home state of Massachusetts, the majority of our patients come to us from:
Your Heart Rate Recovery
Heart rate recovery is a measure of how quickly your heart rate goes down after intense exercise, usually measured at one-, two-, or three- minutes. To get a good measure of heart rate recovery, people go through something called a peak exercise test, often on a treadmill or stationary bike, where they exercise as hard and as fast as they can until theyre too tired to push any further. The heart rate is then logged at the end of the test, and after one-, two-, and three-minutes of rest.
Find Your Exact Maximum Heart Rate
Our research shows that the variation in maximum heart rate within age groups is fairly large. Genetics contribute more to maximum heart rate than physical fitness. Therefore, it’s hard to make a calculator that can estimate maximum heart rate precisely, and we recommend all of you who want to find your real HRmax to test yourself by pushing yourself to exhaustion:
If you don’t have a heart rate monitor, you can measure the maximum heart rate by holding two fingers to your neck for 30 seconds right after finishing the test. Double the number you get to find your HRmax.
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What Is Recovery Heart Rate
Recovery heart rate signifies the total time taken by the heart to restore its normal activity or functioning after moderate to severe exercise. It is calculated after cessation of activity over a fixed or referenced time-frame .
A better recovery heart rate suggests a healthy and well-conditioned heart. A failure to drop heart rate more than 12 beats per minute after exercise cessation reflects a high risk of sudden cardiac death.
Most exercise and athletic training regimens primarily focus on improving the endurance and conditioning of heart. The success of any regimen is marked by a desired recovery heart rate that also gives important information about the rate of dehydration and over-heating of muscles. In individuals who perform strenuous physical activity, sometimes 30 minutes are required for absolute return of heart rate to normal resting levels.
Watch a video to learn what recovery heart rate means and how to measure your recovery heart rate:
How Is The Recovery Heart Rate Calculated
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|How do you lower heart rate in 2 weeks? Answers|
|What is a good Recovery heart rate level? Answers|
|What is the correct definition for recovery heart rate|
See more resultsHow is recovery heart rate calculated? = /10 rate condition < 2 poor 2-2, or by 0.7 and 0.85 to calculate a vigorous intensity rate, It is calculated after cessation of activity over a fixed or referenced time-frame .
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Monitor Hrr In Real Time Using The Whoop Strain Coach
With the WHOOP Strain Coach, you can watch your live heart rate while youre working out, and see the impact of your exercise in real time as quantified by our strain metric . It gives you activity level recommendations based on your daily recovery, and also tracks which heart rate zones youre training in.
Upon concluding your workout, continue to monitor your heart rate for 1 minute in order to determine your HRR .
How To Measure Your Resting Heart Rate
Originally published August 4, 2016 1:39 pm, updated April 16, 2020
The general rule for resting heart rate is: the lower the better. But, how to know how low or high your resting heart rate is? Heres how you can prepare for measuring your resting heart rate and how to do it in five steps.
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What Is Resting Heart Rate
With each beat, blood is pumped out from your heart for circulation to different parts of your body. The resting heart rate, also known as RHR, is the speed at which the heart beats while you are resting. If you are physically active or stressed out, your heart rate will increase. A normal resting heart rate for adults varies from 60 to 100 beats per minute . Men have an average reading of 70-72 beats per minute bpm while women usually have a higher RHR of 78-82 bpm. This difference is because women have smaller hearts and lower blood volume circulating in their bodies.
Your resting heart rate can be changed through training, meaning you can improve the RHR count. The fitter or healthier you become, the lower your resting heart rate will become. Well-conditioned athletes usually have a resting heart rate of about 40 to 60 bpm. This means their heart has to do less work and is more efficient!
So when you are training effectively, your RHR should ideally become lower over a period of time. But if, despite your workouts, your RHR is getting higher, it is a clear sign of overtraining. Regardless of your recovery level, there may be some differences in your daily heart rate. A reading of 3 to 4 bpm more than your normal values is not something to get tensed over. But getting a count of over 5 to 7 bpm more than your normal RHR may be an indication that you have not fully recovered from your workout.
A Quick And Easy Way To Measure Your General Fitness
A Quick and Easy Way to Measure Your General Fitness
Most people are familiar with heart rate the measure of how fast your heart is beating.
For a typical adult:
A normal heart rate is between 60 and 100 beats per minute.
Throughout the day, your heart rate is changing for all sorts of reasons:
After taking certain medications..
After drinking a cup of coffee.
What many people might not be familiar with is just how much information about health and fitness your heart rate can tell you.
One incredibly useful and easy way to measure your general fitness and heart health is:
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What Does This Tool Help You Learn
This tool will help you find your target heart rate based on your age, resting heart rate, and activity level. Your target heart rate can guide you to how hard you should exercise so you can get the most aerobic benefit from your workout.
Do not use this target heart rate measurement if you are taking medicine that affects your heart rate, such as beta-blockers, calcium channel blockers, or digoxin. Talk to your doctor before you start an exercise program.
Abnormal Heart Rate Recovery As A Predictor
One such study, published in 2001 by Junko Wantabe and a team of doctors at the Cleveland Clinic, followed a group of over 5,400 subjects for an average of three years.1
At the outset of the study, every patient underwent a maximal exercise test, usually on a treadmill. Once each subject had reached their maximum level of exertion, the researchers noted the subjects heart rate, then instructed them to immediately lie down. After sixty seconds of rest, the researchers measured the subjects heart rate again.
An abnormal heart rate recovery was defined as a heart rate recovery of 18 beats per minute or less. Fifteen percent of the patients in the study fell into this category.
Over the course of the study, 190 people died.
Those who passed away were almost four times as likely to belong to the group with the abnormally low heart rate recovery.
This is shocking:
Even after the researchers performed statistical analysis to control for factors known to affect risk of death, like age, sex, fitness level, and presence of cardiovascular disease, people with an abnormal heart rate recovery were still over twice as likely to die as those with a normal heart rate recovery.
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How Fit Are You Take The 2 Minute Heart Rate Recovery Test
Heart rate recovery is a great way to assess your fitness level the quicker your heart rate recovers, the more fit your heart and body is. It is one of those factors like Resting Heart Rate and Fitness Assessments that can tell you a lot about your body and fitness.
The original idea for the recovery had its roots in the Bruce Protocol, which basically takes a short but stressful treadmill test and was able to see a correlation between how fast the heart recovered and how fit or potentially unfit the subjects cardiovascular system.
Weve found over the years that endurance or low effort activities have very different recovery rates. We enjoy measuring our recovery after a good hard workout, but for general informational purposes only. See below for a sample test and generalized results using the 2 minute recovery from Enhanced Medical Care.
How Do You Measure Recovery After A Workout
Find your pulse on your wrist, at the base of your thumb. Press your first two fingers gently on the pulse and count the number of beats for 60 seconds. Measure it each morning, same time, same place, and record this number in your training log. After several days of recording this, you will know your average RHR.
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How Can You Improve Heart Rate Recovery
If your heart rate recovery wasnt as good as you had hoped and youve been checked out for any underlying health conditions then there are multiple ways you can improve your heart rate recovery with fitness.
When you start a fitness training programme, your heart is challenged to reach new rates and become stronger, meaning it can pump blood more effectively. Each contraction of your heart muscle forces more blood through your circulatory system than it previously could. The more you train and improve, the more effect this has on your heart and body. After some time training, your blood volume increases, allowing more oxygenated blood to reach your muscles and this gives your heart greater volume. The end result is a stronger contraction with a higher volume of blood and increased oxygen and nutrients circulating.
Once you start any fitness regime, be it weight lifting or running, you will begin to build the muscles in your heart and notice your recovery time shorten. This is due to your heart becoming more efficient and your muscles getting a larger supply of oxygenated blood with each contraction, so your heart doesnt have to work as hard.
How To Improve Your Recovery Heart Rate
If your recovery heart rate is not as low as you’d like it to be, there are a few things you can do. First, you can simply wait a few days. If you are especially tired, if you’d had caffeine during the day or if you are not properly hydrated, your heart rate might be higher than normal.
But if you notice that your post-exercise heart rate is typically higher, you may want to talk to your doctor. In many cases, your doctor may review your health history or recommend a further investigation to see why your heart rate is high. But your doctor may also simply recommend that you improve your level of fitness to train your heart to recover more effectively.
The best way to begin if you’ve been sedentary is to begin an easy program of exercise. Many new exercisers are surprised to find out that they don’t have to do hard-core training to see real results. In fact, easy exercise can even benefit trained exercisers.
The key is to include easy exercise in a comprehensive program of movement that ultimately includes moderate and vigorous activity as well. If you measure your heart rate along the way, you will always know that you are training at the right intensity level.
Recently, Polar a leader in wearable sports and fitness technology released research data showing that athletes who use a heart rate-based training program were able to increase their level of fitness without increasing the volume of exercise. If you don’t have endless hours to exercise, that’s good news.
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Can Aerobic Exercise Improve Heart Rate Recovery
Aerobic exercise enhances the activity of the parasympathetic nervous system, the portion that slows your heart rate down after exercise. A study published in the Egyptian Heart Journal found that three exercise sessions over 3 months improved heart rate recovery in heart patients. The participants walked on a treadmill for 30 minutes, reaching a target heart rate of 40 to 60% of their maximum heart rate. In addition, the subjects had a lower resting heart rate by the end of the 3-month study. Thats important since research shows a faster resting heart rate is linked with higher mortality.
Also, coaches sometimes use heart rate recovery to monitor whether athletes are getting sufficient recovery between workouts. Slowing of heart rate recovery can be an early sign that an athlete is overtraining. Once youve established a baseline, you can use your recovery heart rate to monitor your own training and ensure you arent pushing too hard and not giving your body sufficient time to recover.
How To Calculate Your Recovery Heart Rate
Knowing recovery heart rate is fairly important to decide if you live a healthy or physically active lifestyle. This is also important if you are planning to initiate a particular exercise or physical activity regimen. The concept of recovery heart rate helps in assessing the overall health status and also indicates if the lifestyle or dietary habits require any modification or adjustment. Follow the three steps below to calculate your recovery heart rate.
Step 1: Learn the Target Heart Rate
In order to know your recovery heart rate, the first and foremost step is to know your target heart rate. You will need:
- A place to perform desired physical activity
- A stop-watch or a watch with 2-hands
- Paper and Pencil to record the results
Review the table below to learn your age-based heart rate.
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How To Calculate Resting Heart Rate
How to calculate a resting heart rate?
Try to bring your heart rate down.
Measure the number of heart beats per 10 seconds.
Calculate your resting heart rate by multiplying the beats from step 2 by 6.
Heart Rate Training Zones
Your heart rate training zone is a critical element in exercise. You must train at a variety of different heart rates in order to stimulate your body to improve your fitness level. Taking your pulse and calculating your heart rate during a workout is one of the primary indicators in ascertaining the intensity level at which you and your heart is working.
Zone 1 – Healthy Heart Zone: 50% – 60% of your Max Hr
Easiest, Most Comfortable Zone
Exercise Benefits: Body fat decreases, blood pressure lowered, cholesterol lowered, muscle mass improvements, decreased risk for degenerative diseases, safety high.
Zone 2 – Temperate Zone: 60% – 70% of your Max Hr
Cruise Zone you can train for extended periods of time in this zone 75% – 85% of all calories from fat as fuel, 6 10 calories per minute
Exercise Benefits: Gain muscle mass, lose fat mass, strengthen heart muscle, fat utilization zone, training your fat mobilization, fat transportation, your muscles to burn fat, your fat cells to increase the rate of fat release, increase in the number of mitochondria in the muscle.
Zone 3 – Aerobic Zone: 70% – 80% of your Max Hr
Transition Zone from two health zones to two performance zones still feels comfortable, you will break a sweat, but no anaerobic burn sensation
Zone 4 – Threshold Zone: 80% – 90% of your Max Hr
Max Calorie Burn Zone
Zone 5 – Performance Redline Zone: 90% – 100% of your Max Hr
Peak Race Zone Athlete Only Zone!
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Calculating Maximum Heart Rate
Your maximum heart rate or MHR is the number of heartbeats per minute when your heart is working at its maximum capacity. It is the highest heart rate that can be achieved by a person while performing strenuous activities. Its important to find out your maximum heart rate as your target heart ratethe optimum heart rate level for achieving your goals is calculated using MHR.
A max heart rate calculation can be made using the Maximum Heart Rate Formula: 206.9 .
Subtracting your age from the number 220 is an easy way to calculate your MHR. But since MHR actually decreases as we age, this can give your reading that may be up to 12 beats per minute up or down. Its hard to get an exact MHR is affected by many factors. A variety of MHR values can be found among people of the same age, size, and gender.
- Size: smaller people end to have higher MHR than larger people.
- Gender: Probably because of the size difference, women tend to have higher MHR than men.
- Age: MHR can decline with increasing age.