The 4-minute heart-rate test is one test that is used to measure how efficiently your heart can recover from exercise. It's dependent upon a number of factors, including genetics, age and how physically fit you are. Monitoring your heart-rate behaviors can predict possible heart-related health issues. Heart rate is calculated in beats per minute.
Resting Heart Rate
Resting heart rate is how often your heart beats while you're at rest. It can be a determinant of fitness level and how in shape your heart is, as a lower heart beat indicates that your heart is in better shape. Those who consistently participate in cardiovascular exercise have a stronger heart. As a result, their heart is able to pump more blood with each beat and thus doesn't need to beat as often. To most accurately calculate your resting heart rate, take your pulse immediately upon waking in the morning, before you get out of bed.
2-Minute Recovery Heart Rate
During exercise, your heart must beat more often to meet the increased oxygen and nutrient demands. Recovery heart rate is how quickly your heart is able to recover once you complete your exercise activity. To calculate your recovery heart rate, take your heart rate immediately after completing your workout. Wait 2 minutes and take your heart rate again. Subtract your 2-minute heart-rate value from the heart-rate value immediately after exercise. Your heart rate is not likely to recovery fully during the 2-minute period, but the greater the difference between the two numbers, the better in shape you are.
Significance
The more efficiently your heart is able to recover following exercise, the healthier your heart is. If your heart is unhealthy, it will take longer to recovery from being elevated. In 2000, Dr. Christopher R. Cole published results in the Annals of Internal Medicine that found that abnormal heart rate recovery predicts mortality rates. The inability of the heart to recover can suggest the presence of cardiovascular defects.
4-Minute Test Calculation
As more time passes following exercise, your heart rate should continue to decrease even closer to normal resting heart rates. The 4-minute heart-rate test is used to determine how closely your heart can recover back to original resting heart-rate levels. Take your pulse 4 minutes after completing your workout. If your heart is in good shape, it will return close to your resting heart-rate value by this time.
Taking Your Pulse
To take your pulse, place your forefinger and middle finger of one hand onto the opposite wrist, just below the base of your thumb so that the fingers press against your radial artery. Count the number of beats you feel for 10 seconds and then multiply that value by 6 to calculate your heart rate per minute.
Member Comments