How to Calculate Heart Rate Recovery?

Heart rate recovery (HRR) is calculated by subtracting your heart rate one minute after peak exercise from your peak heart rate during exercise.

Understanding Heart Rate Recovery (HRR)

HRR is an indicator of your cardiovascular fitness. It measures how quickly your heart rate returns to normal after exercise. A faster HRR typically indicates better fitness, while a slower HRR can sometimes indicate underlying health issues.

Steps to Calculate Heart Rate Recovery

Here's a step-by-step guide to calculating your HRR:

Measure Your Peak Heart Rate: During exercise, use a heart rate monitor (chest strap or fitness tracker) to track your heart rate and identify the highest value reached. This is your peak heart rate.
Measure Heart Rate After One Minute: Immediately after stopping exercise, continue monitoring your heart rate. Record your heart rate exactly one minute after you stop.
Calculate the Difference: Subtract your heart rate after one minute from your peak heart rate.

Formula:

Peak Heart Rate – Heart Rate After 1 Minute = Heart Rate Recovery (in bpm)

Example:

Let's say:

Your peak heart rate during exercise was 180 bpm.
Your heart rate one minute after stopping exercise was 130 bpm.

Then, your HRR is:

180 bpm – 130 bpm = 50 bpm

Your heart rate recovery is 50 bpm.

Heart Rate Recovery Phases

According to research, HRR can be broken down into phases:

HRR Fast Phase: This refers to the amount your heart rate decreases within the first 30 seconds to one minute of recovery.

Significance of Heart Rate Recovery

Your HRR provides valuable insights into your fitness level. A good HRR generally signifies a healthy and efficient cardiovascular system.

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