Heart rate recovery (HRR) is how quickly your heart returns to normal after you stop exercising.
It’s determined using yourheart rateat the end of your workout and one minute later.
This calculation is a measure of your physical fitness and an indication of your heart health.
Verywell / Julie Bang
What Is Heart Rate Recovery?
Your recovery heart rate measures the change in your heart rate for the first few minutes after exercise.
Typically, its measured within the first one to three minutes after exercise.
Some people refer to heart rate recovery as your post-exercise heart rate.
In general, the better yourphysical fitness level, the quicker your heart will recover after exercise.
What Is a Good Heart Rate Recovery?
An HRR between 12 and 23 beats per minute is considered healthy.
Exercise intentionally and safely adds stress to the body.
Once you stop exercising, your heart rate will begin to slow.
Another option is to use a fitness tracker equipment.
Dehydration
Drinking enough water is essential for healthy body function.
Research shows that dehydration may lead to changes in heart function and increased heart rate when dehydrated.
A lack of water can also slow heart rate recovery after exercise.
Caffeine
Caffeine stimulates the nervous system, which can slow the bodys ability to recover after workouts.
A 2017 study found caffeine intake negatively affects heart rate and blood pressure recovery after exercise.
Fatigue
Fatigue and lack of sleep impact multiple parts of the body, including your heart.
Research suggests fatigue impacts peak heart rate and heart rate recovery after exercise.
When tracking changes in your heart rate recovery, these factors could change how accurate the numbers are.
The most important factor for improving your recovering heart rate is physical activity.
Even small changes in exercise will help your fitness levels.
The focus should be on starting where you are instead of thinking it needs to be an unrealistic goal.
If youre currently sedentary, start by adding one or two short walks daily.
Then slowly increase your time spent moving.
Summary
Heart rate recovery measures how quickly your heart rate returns to a resting rate.
you might use your recovery heart rate to assess your fitness level and overall cardiovascular health.
you might test your heart rate recovery manually or use a monitor to measure how it changes.
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2016;19(3):255-259. doi:10.1016/j.jsams.2015.02.010.
