A KEY INFORMATION OF CARDIOVASCULAR FITNESS
How quickly does our heart rate return to normal after a run or an intense workout?. HRR is not just a measure of fitness, it’s a window into how well our heart functions and recovers after physical activity. Elite athletes and recovery enthusiasts alike are starting to recognize HRR as a critical marker of heart health.
TIPS TO IMPROVE HRR FOR BETTER HEART HEALTH
WHAT IS HEART RATE RECOVERY (HRR)
Heart Rate Recovery (HRR) is the rate at which our heart slows down and returns to its resting state after intense exercise or run. The faster our heart rate recovers, the more efficiently our cardiovascular system is functioning. A faster HRR is often a sign of a well-conditioned heart and robust parasympathetic nervous system activity, which controls our body’s ability to relax after stress (such as exercise, run or cycling).
HOW TO MEASURE YOUR HRR
Measuring our HRR can be done either manually or with the help of a fitness tracker like a running training watch, like Garmin, Coros, or Apple Watch. These sport watches are effective and provide valuable insight into our cardiovascular health.
HRR TIPS
Exercise vigorously- Engage in an activity that elevates your heart rate, such as running or cycling.
Record peak heart rate- Immediately after exercise, take note of your highest heart rate.
Rest for 1 minute- Sit still or walk slowly, and allow your heart rate to decrease naturally.
Record heart rate again- After 1 minute of rest, record your heart rate.
Calculate your HRR- Subtract your second reading from your peak heart rate.
The difference in beats per minute (bpm) is your 1-minute HRR.
WHAT IS A GOOD HRR?
To understand how well our heart recovers, it’s useful to compare our HRR to different example:
Elite Athletes: A 1-minute HRR of 30-40 bpm or more is often observed in top athletes, reflecting excellent cardiovascular fitness.
General Population: A 1-minute HRR of 12-20 bpm is average for active adults. The faster our HRR, the better.
If our HRR is below average, it could be an indicator that we may need to improve our fitness or take other steps to boost cardiovascular health.
HOW TO IMPROVE YOUR HRR
Improving our Heart Rate Recovery can lead to better cardiovascular fitness and overall heart health.
HOW YOU CAN BOOST YOUR HRR:
1. RUN OR EXERCISE REGULARLY
Engaging in consistent aerobic exercise is one of the most effective ways to enhance your HRR. Aim for at least:
400 minutes of moderate-intensity aerobic exercise or run
200 minutes of vigorous-intensity aerobic exercise per week.
Exercises like running, swimming, or cycling challenge the heart and improve its efficiency over time.
2. FOCUS ON HEART-HEALTHY NUTRITION
Our diet plays a significant role in improving our heart’s recovery ability.
Top Natural Nutrition
Omega-3 fatty acids from nuts, fish, or supplements to support cardiovascular health.
Polyphenol-rich foods like extra virgin olive oil, berries, and dark chocolate, which are known for their anti-inflammatory and antioxidant properties.
A diet rich in fruits, vegetables, and lean proteins to support overall health.
3. PRIORITIZE SLEEP
High-quality sleep is essential for recovery. Aim for 7-8 hours of restful sleep each night. A good night’s sleep allows our heart and muscles to recover and helps balance our parasympathetic and sympathetic nervous systems, which directly impacts our HRR.
Tips for better sleep:
Keep a regular sleep schedule.
Develop a wind-down routine to relax before bed.
4. ADDITIONAL CONSIDERATIONS
Hydration: Keep hydrated throughout the day, especially before and after workouts.
Limit Processed Foods: These can negatively affect your cardiovascular health and HRR.
Exogenous Ketones: Consider them as a supplement to enhance exercise performance.
SYMPTOMS OF POOR HRR
A slow HRR is not just a sign of poor fitness, it can be an early warning sign for more serious health conditions. Studies have linked poor HRR to an increased risk of heart attack, cardiovascular disease, and even all-cause mortality.
Some underlying conditions associated with low HRR include:
Coronary Artery Disease (CAD)
Heart Failure
Hypertension
Metabolic Syndrome
Sleep breathing disorder (Apnea)
Hypothyroidism
Focus On Good Heart Rate Recovery (HRR), To Support Your Overall Health, Good Fitness Levels, Good Runs, Cycling, And Exercises, And Avoid Diseases!
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