Recovery heart rate: Find out your real age and heart function status
Recovery heart rate or R.H.R helps determine overall condition of someones cardiovascular system and its heart function.
It is measured at rest, after the activity that has increased
heart rate, has ended. It also helps determine persons real age.
HOW TO DETERMINE YOUR RECOVERY HEART RATE
First you will need to achieve targeted heart rate which can vary from a person to person, depending on your age. You can either jump, run or preform any kind of activity which will raise your heart rate.
Targeted heart rate zones:
- 120 - 160 for people 20 - 29 years of age
- 115 - 155 for people 30 - 39 years of age
- 110 - 148 for people 40 - 49 years of age
- 100 - 135 for people 50 - 59 years of age
- 95 - 130 for people 60 - 69 years of age
- 90 - 120 for people 70 - 79 years of age
- 85 - 110 for people 80 - 89 years of age
- 80 - 105 for people 90 - 99 years of age
After you achieve targeted heart rate, you should stop exercising and immediately measure your heart rate. Then, you should check your heart rate 2 minutes after the first measurement and write it down next to the first number.
The bigger the difference between these two numbers, the better is your R.H.R is as well as your cardiovascular system function.
Note: If you don't have heart rate monitor, you can measure your pulse with a feel and count technique. For more detailed informations check the heart rate navbar on the left.
AGE AND RECOVERY HEART RATE
If you ate good foods, stayed in shape and exercised regularly,
then R.H.R will be lower than it should be for someone your age. It
means that you are actually younger than your calendar age and vice
Heart rate recovery rates, classified by difference between these two numbers:
- If the difference is 68 or above, then you have superb heart function, while you are a lot younger than your calendar age.
- If the difference is between 58 and 67, then you have great heart function, while you are a considerably younger than your calendar age.
- If the difference is between 49 and 57, then your heart function is very good, while you are a slightly younger than your calendar age.
- If the difference is between 24 and 48, then your heart function is good, while you are about the same age as your calendar age.
- If the difference is 23 or below, then your heart function is weakened, while you are slightly older than your calendar age.
If you are measuring R.H.R to improve your work out performance, then investing in a wristwatch-style heart rate monitor with a clock can make entire process much easier.
RECOVERY HEART RATE AND SLOW PACED CARDIO
Slow paced cardio exercises are usually preformed to achieve targeted heart rate, when it comes to measuring your R.H.R, especially if you don't exercise regulary. It is easier for the heart to lower its heart rate after these kind of activites.
However, these kind of exercises can also be used to improve R.H.R and your fitness level but the progress is slower than with fast paced cardio exercises such as sprinting.
RECOVERY HEART RATE AND FAST PACED CARDIO
Fast paced cardio exercises are rarely used to achieve targeted heart rate, when it comes to measuring your R.H.R.
It is because the heart beat can go above targeted heart rate zone and it may take up to 30-60 minutes until it falls down close to its normal values, especially if you don't exercise regulary.
However, these also makes sprinting one of the best cardio exercises, period.
HOW TO IMPROVE RECOVERY HEART RATE
Obviously, exercise is the best way to improve R.H.R and your fitness level. However, mixing slow paced and fast paced cardio exercises can benefit you more than either of them alone.
Also, diet rich in phytonutrient rich foods such as fruits and vegetables is a must. Besides these two, pay attention on your hormones since they have great deal of influence on heart function which reflects on recovery heart rate.
Checking R.H.R every few months will help keep track of the progress you made. You can also use it during exercise to determine when you have recovered enough for the next round.
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