What Does A Prolonged Elevated Heart Rate After Exercise Mean
What Does a Prolonged Elevated Heart Rate after Exercise Mean?
When you work out, especially at a high intensity, your heart rate speeds up to deliver more oxygen to your hard-working muscles. The extent to which your heart rate rises varies with your fitness level, age, and the environment youre working out in.
Some medications, like beta-blockers used to treat high blood pressure, can affect your exercise heart rate. Beta-blockers cause resting heart rate to slow and make it harder to reach your target heart rate during exercise.
How fit you are matters too. As you become fitter from a cardiovascular standpoint, your heart rate wont speed up as much at a given exercise intensity because your heart has become a more efficient pump and can pump more blood with each heartbeat.
A normal resting heart rate is between 60 and 100 beats per minute, but during a workout, your heart rate may more than double. This increase in heart rate is normal as your heart speeds up because of the added demands of exercise. After you stop your workout, your heart rate gradually comes down. Once your muscles are no longer working as hard, your heart doesnt need to either, so it slows. In fact, how quickly your heart rate drops after exercise is an indirect marker of heart health. It also says something about how aerobically fit you are.
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:
Youre Not Getting Any Stronger
Has your body stopped changing in spite of your best efforts? If so, you may be overtraining. If youve hit a plateau and havent made improvements in your fitness in terms of endurance, strength, or flexibility, then your body needs rest. When youre overtraining, your body is going in the opposite direction of growth. Your muscles are torn and all youre doing is re-tearing them again, which doesnt give them proper time to heal and get stronger.
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Monitor In The Morning
Writing on Competitor.com, former All-American cross-country runner Jeff Gaudette advises people to become familiar with their resting pulse rate by checking it every morning before getting out of bed for at least three weeks. He suggests athletes pay particular attention to their resting pulse rate in the days after a hard workout if it remains elevated above your normal resting rate by seven or more beats per minute, it could mean that you havent fully recovered from the effort and need more rest. If your resting pulse rate steadily increases over a two- or three-week period, you need to increase your rest between workouts.
Why Has My Resting Heart Rate Increased
As shown above, there are many factors to consider if you find yourself suddenly asking why is my resting heart rate getting higher? Its important to first think about the aspects that can contribute towards a raised resting heart rate that isnt a cause for concern.
Most people will notice their resting heart rate rising with age.
Most people will notice their RHR rising with age. While you cant control your bodys aging process, you can reduce its impact on your cardiovascular system. Try exercising within a variety of heart rate zones as this can be effective in reducing resting heart rate.
Not getting enough sleep can contribute towards your resting heart rate going up. If youre always exhausted, you could be experiencing chronic sleep deprivation. Not only does this lead to feelings of fatigue and a slower metabolism but it can also result in resting heart rate increasing. You should always try to get at least seven hours of sleep every night to ensure your body is sufficiently recovered.
Similarly, if youre training at an intense level but not allowing your body enough time to rest, you may notice hey, my resting heart rate has gone up! This is a sign that you need to give your body the time to repair properly so it can absorb the benefits of your workouts. Otherwise, all that hard work could end up having a detrimental effect.
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Predictors Of Hr Recovery By Univariate Analysis
HR recovery was lower in men and in smokers . HR recovery inversely correlated to age, resting SBP, resting DBP, and BMI, . HR recovery correlated positively to HDL-cholesterol . The resting HR and maximal oxygen uptake showed no correlation with HR recovery.
Correlation between HR recovery and individual parameters associated with metabolic syndrome.
Youve Had A Few Bad Workouts In A Row
A bad workout is subjective. But if youve been doing the same or similar workout to what you always do, and you felt slow or weak, its a sign youve been over training. For example, if you regularly crank out a 9-minute mile, or 12 reps of a 10 kg bicep curl, but for some reason youre puffing at your usual pace, or weight, its a sign youre in need of some rest.
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Your Resting Heart Rate Is Elevated
Take your pulse at the start of the day to find out whats normal for you. An elevated resting heart rate is a sign of stress, related to the imposed demand of training. If your heart rate it higher than normal, it could be because your body is pumping more oxygen to the recovering tissue in effort to heal the micro-torn muscles. As a guide, an elevated heart rate typically sits above 10 beats per minute.
As well as knowing your BPM you should keep track of your heart rate variability , which is the space and time between heartbeats. Even if the BPM is the same as usual, the space between the BPM, the HRV, can be different. A low HRV is an indication that you should take a rest day. While a high HRV is a sign that your body is ready to go out and get it. While BPM can be measured with simple counting, measuring your HRV needs to be done with a heart rate monitor, Garmin, or even a phone app like Elite HRV.
Resting Heart Rate : Everything You Need To Know
Originally published July 6, 2016 3:58 pm, updated August 18, 2021
One of the easiest and maybe most effective ways to gauge your health and aerobic fitness level is via your resting heart rate . By measuring it regularly, you can see both your long-term progress and daily fluctuations, which can indicate whether youre fit for training, overtrained, or stressed. Heres everything you need to know to understand what affects RHR and why it matters.
Interested In Your Heart Rate Recovery But Dont Feel Like Measuring It The Old Fashioned Way By Feeling Your Pulse At Your Wrist Or Your Neck After Busting Your Butt
Fortunately, a lot of smartwatches like the Apple Watch and the various offerings from Garmin will automatically measure your heart rate recovery for you. If you use a heart rate monitor, popular apps like Strava can also provide measures of your heart rate recovery.
It is important to note that performing a peak exercise test to measure your heart rate recovery is not safe for everyone! If you are concerned about getting started with an exercise program, arent showing a heart rate recovery you are happy with, or just want some help getting healthier and stronger contact us!
Add Tags To Track Improvements In Hrr
Whenever you exercise, turn on workout mode and select the correct type of workout so you can understand if your HRR differs based on the type of workout.
To get a full picture, contextualize your HRR with tags. Add tags for things that could affect your workout performance. For example, add a tag when you take your medications , when you feel uncomfortable symptoms , or meals youve eaten .
Over time, you can use Cardiogram to track how your HRR improves and what factors affect it.
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How To Check Your Heart Rate
You can check your heart rate by counting the pulse. A pulse can be felt at various sites on the body like over the sides of the neck, the wrist, and the top of the foot. To check your pulse on the wrist with the help of your middle finger and index finger, you need to:
- Keep your middle finger and your index finger over the inner part of the wrist and keep pressing gently until you can feel your pulse. The pulse is felt in your radialartery.
- After you have located your pulse, look at the watch, and start counting the beats for 30 seconds. Doubling this count will give you your heart rate. You can even count the beats for 10 seconds and multiply the number by six to get your heart rate.
If you find the rhythm of your heartbeat slightly irregular, you will have to count the beats completely until 60 seconds. You will have to visit your doctor if you keep getting a fast and irregular heart rate consistently.
What Causes An Increase In Heart Rate And What Is The Maximum Heart Rate
When your body is doing a certain physical activity such as walking, a workout or an exercise session, it means that your muscles, tissues and other parts of the body are in a larger requirement of oxygenated blood. In order to fulfill this requirement, your heart has to pump faster and larger portions of blood to the various parts of your body.
This increases the heartbeat to various levels. The ideal heartbeat rate which it should be at its maximum level will differ from person to person. The two factors of weight and age happen to play a very important role in this context. It is said that the ideal limit of your maximum heart rate is your age subtracted from the number 220. So, if your age is 30, then the maximum heart rate that you can attain is 220-30 = 190. It is obvious that the maximum heart rate is something that will differ from person to person, depending on their age.
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What Does A High Rate Mean
A high active heart rate can mean that a person is exercising too vigorously. If a person finds that their heart rate is higher than the recommended range, they should slow down or take a break.
Although it is beneficial for workouts to be somewhat challenging, it is not healthy to push the heart too hard.
Track Your Heart Rate
Keeping track of your heart rate can give you insight into your fitness level, heart health and emotional health, Dr. Sinha says. Many people are walking around with a resting heart rate that is too high, due to factors such as too much caffeine, dehydration, inactivity and persistent stress. Those extra heart beats over time can be taking years off your life.
Dr. Sinha recommends tracking your heart rate as well as keeping a journal of which activities are causing higher heart rates. Then use that information to make changes, set priorities and move toward a healthier life. If daily stress is raising your resting heart rate, for example, think twice about taking on that extra project at work or school. Consider adding a morning walk or a 10-minute breathing session at lunch.
A final reminder from Dr. Sinha: Get your doctors OK before exercising hard if you have a heart condition or other disorder where exercising may be unsafe. Also keep in mind that certain medications can affect your heart rate, making it a less reliable measurement.
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How To Check Your Heart Rate Recovery
Heres a method the YMCA uses to measure heart recovery is the step test:
Place a 12- inch box on the floor.
Step up and down off the box at a pace of 24 steps per minute for 3 minutes.
At the end of 3 minutes, measure your heart rate for 15 seconds, and multiply the value by 4. Relax and let your heart rate comes down.
Then, recheck your heart rate at 1 minute and subtract the value from the first heart rate. The difference is your heart rate recovery at one minute.
An average heart rate recovery is between 15 and 20. If your heart slows less than 12 beats per minute after exercise, its a slow recovery and a red flag that you may be at a higher risk of cardiovascular disease. If your heart rate drops over 20 beats per minute after exercise, its a marker of good cardiovascular health and a low risk of cardiac death.
If Your Heart Rate Is Still Over 100 Even After Intense Exercise You Need To Find Out Why This Is Happening Because It Shouldnt Be
Having an elevated heart rate for hours after intense exercise is not normal, says Momina Mastoor, MD, a board certified cardiologist with WellSpan Medical Group in Gettysburg, PA.
Typically, we recommend that you exercise within 65 to 85 percent of your maximum heart rate.
Your maximum heart rate is 220 minus your age. Once you stop exercising, your heartrate should drop rapidly and then it will continue dropping slowly.
Generally, it takes one to 10 minutes for the heart to return to its resting state. People who exercise more frequently and are more fit will drop to their resting heart rate more quickly. We call this the heart rate recovery time.
What Might It Mean if Heart Rate Is Over 100 Long After Intense Exercise Is Finished?
It most likely means that youre out of shape. Your heart is not used to heart rate variability: the ability to bounce back to a normal rate soon after the challenging workout has ended.
A scaled-down example would be running fast across a parking lot in the rain, and once in the car, youre huffing and puffing.
But after half an hour of driving, your pulse is still elevated above normal.
Your heart doesnt know how to efficiently recover from the exertion. It hasnt had much practice at recovery not enough training.
If your heart rate is still going strong a few hours after completing your intense exercise session, it may also be anxiety that is somehow associated with hard workouts.
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But First The Benefits
It’s normal to have an elevated heart rate for hours after a workout, especially if you did a tough set of intervals. The phenomenon, called excess post-exercise oxygen consumption, or EPOC, signals that your body is more metabolically active than normal. It means you’re burning more calories, even if you’re not currently being active, and stimulating EPOC can help you lose weight.
You Have Diabetes Or Are On Your Way To Getting It
Doctors aren’t clear on whether a high heart rate causes diabetes or if diabetes causes a high heart rate, but recent studies show that the two are definitely related.
Often, says Taub, people who develop diabetes are less active and more likely to have coronary disease and high blood pressure, all of which strain the heart. And when your heart’s not happy, it can lead to other problems down the road.
“There are a lot of studies that link higher heart rate, especially in patients with diabetes, to more adverse outcomes,” says Taub.
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Elevated Pulse Rate Hours After Exercise
Your heart responds to the demands you place on it. The harder you exercise, the faster your heart will beat and the higher your pulse rate will be. Its natural for your pulse to remain elevated for a while after youve completed your workout just how long it remains elevated before returning to its resting rate is determined by how hard your exercised or how long you worked out. A pulse rate that remains elevated for more than 24 hours after a workout could be a sign that you are overtraining and need to rest.
Other Factors That Affect Active Heart Rate
Other factors can influence a persons active heart rate, potentially pushing the rate lower or higher than is ideal. They include:
- Overall health: A persons general health status and current fitness level have a significant influence on heart rate. If a person is not used to exercise, their heart may have to work harder during physical activity, causing their heart rate to be higher.
- Medications: Some medications, such as beta-blockers, can lower the heart rate. However, other medications can raise it.
- Temperature: Heat and humidity can raise the heart rate by about 510 bpm, according to the AHA.
- Emotion: Stress, anxiety, anger, and even happiness can also raise the heart rate.
Getting the heart rate into a healthy range during exercise typically involves exercising in a way that is challenging but not strenuous. There are several ways people can keep track of this metric during exercise, including:
- taking breaks to check the pulse
- wearing a device on the wrist, such as a fitness tracker, that measures heart rate
- using fitness equipment that measures the heart rate
People can also take note of how they feel during exercise. If a persons bpm falls within a healthy range, and they feel that the current level of exercise is acceptable, they can continue as they were.
If the heart rate is too low or too high, people can try adjusting:
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