It’s not just during training that you need to pay attention to your heart rate: the recovery of your heart rate after exercise reveals, precisely, your ability to return to normal heartbeats after exertion, and can help in the search for better conditioning.
In this article, you will understand how to monitor it and what work to do in favor of your body, but, beforehand, know that this change has everything to do with adopting good habits and evolving your training in a way that is compatible with your aerobic capacity.
Keep reading!
What is recovery heart rate?
In short, recovery heart rate (HR) is the analysis of heartbeats when the body is recovering from physical exertion.
In addition, there is the resting HR, which, as the name suggests, indicates the beats per minute (BPM) when the body is still and not making an effort, and the maximum HR , which is the highest beats per minute achieved during an entire period of physical activity or similar effort.
A healthy person has a normal heart rate , at rest, ranging between 60 and 100 BPM and, when doing high intensity exercise, for example, an athlete can reach up to 200 BPM.
The recovery heart rate considers the heart’s ability to return to normal beats after stopping exercise, but it can also vary depending on the person’s age, health status, medications taken, sedentary lifestyle, etc.
How to measure recovery heart rate?
To measure your recovery HR, you can use a heart rate monitor (either strapped to your chest or a watch) or count the beats per minute from the pulse you feel with your fingertips resting on your wrist or the side of your neck.
Do your usual workout and then record it – immediately after stopping the exercise!
Rest for a minute and check again. Your recovery heart rate will be the difference between these two readings.
For example, if you did a HIIT workout and when you finished the workout you registered 140 BPM, but your heart rate dropped to 90 BPM after one minute, your recovery heart rate would be 140 – 90 = 50 BPM.
And the higher the number, the better your heart’s ability to return to a normal rhythm!
When thinking about what constitutes a good cardiac recovery, consider that a rate lower than 20 BPM is usually indicative of poor conditioning, while a result above 45 BPM may suggest an opportunity to increase the intensity of your training.
Did you do the math and didn’t like the result? The strategies in the next topic can help!
5 tips on how to improve your heart rate recovery
It is expected that, after stopping the exercise, the heart rate will start to decrease, so if this does not happen, it may be that the intensity of the activity is too high, that you are not physically fit or that you need to see a doctor.
Listen to your heart’s signals – literally!
1. Get a medical evaluation
Seeing a doctor is essential before starting any physical activity and, in the same way, it can be very important if you notice that your performance is not as desired.
To find out whether your health is in good shape in general and to gain more clarity about possible limitations and your cardiovascular capacity to perform certain activities, schedule a consultation!
You can also perform ergometric tests (that famous treadmill test supervised by your doctor) to find out your cardiovascular capacity and adjust your training within the maximum HR zones presented below.
2. Adapt to training zones
Consider performance zones or training zones to adapt your maximum HR to what each one demands. Knowing your ideal pace when practicing a sport or physical exercise will help you achieve more efficient and safe results.
- 1st zone – uses up to 65% of maximum HR
- 2nd zone – use of maximum HR varies between 65% and 75%
- 3rd zone – variation between 75% and 85%
- 4th zone – variation between 85% and 95%
- 5th zone – from 95% to 100% of the maximum HR required for performance
You can learn more about them by reading two other blog articles: the one that explains cycling training zones and the one that details training zones in running .
And know that Z1, Z2 and Z3 include aerobic activities that range from walking to moderate running and will get your heart used to working at a more intense pace so that, in the future, it can support exercises classified as Z4 and Z5, which require greater strength and endurance.
3. Invest in interval training
Interval training has been a widely used alternative by athletes who want to improve cardiorespiratory fitness and, consequently, achieve a low heart rate after physical activities.
It involves alternating intense exercises with light exercises, such as running and walking, and helps to condition the body to the peaks of oxygenation resulting from the gradual alternation, increasing resistance and allowing you to catch your breath more quickly.
4. Take a deep breath
Seriously! How are you breathing during exercise? Breathing that is coordinated with the activity greatly influences the effort required of the body. And after a workout, deep, controlled breathing also helps to lower the heart rate and restore a resting state.
Breathing practices incorporated into your daily routine or those that combine mobility with breathing, such as yoga, can also help your body recover during times of stress.
After a fright, try breathing in slowly through your nose, holding it for a few moments, and then slowly exhaling through your mouth. You’ll see how much more likely you are to calm down quickly!
5. Have healthy habits
The recovery of your heart rate after exercise will be a reflection of several factors that occur before, during and after training, so don’t forget to cultivate healthy habits in your daily life: they will directly influence the health of your heart and your sports performance in the long term.
Have a balanced diet , don’t smoke, don’t abuse alcohol and drink plenty of water. Just for starters!
Now that you know how to monitor your heart and have the tools to improve your heart rate, go ahead and practice and improve your performance. At your own pace, within your limits, okay?
