There are two primary exercise recovery rates: heart rate recovery and muscle recovery. Both are important factors in determining overall health. Heart rate recovery is a good indicator of your cardiovascular health; muscle recovery time after a workout reflects your metabolic fitness. Shorter recovery periods in both cases suggest a good overall fitness level.
Recovery Rate for the Heart
The recovery rate of the heart after exercise indicates how long it takes for your heart rate to return to a normal resting rate. Your recovery heart rate is a good indicator of your physical and cardiovascular fitness. People who are out of shape typically have a longer recovery heart rate than people who consistently engage in aerobic activity.
Mortality Indicator
Your recovery heart rate may be a good indicator of your mortality. According to research conducted by Dr. Michael Lauer at the Cleveland Clinic's cardiology department, the percent your heart rate drops during one minute after you stop exercising is a powerful predictor of mortality. Over the span of six years, the recovery rates of 2,400 patients were determined by calculating the difference between the heart rate after eight to 12 minutes of maximal exhaustion and 60 seconds of rest. A drop of 20 beats per minutes indicates a healthy recovery rate, while patients with heart rates that fall only slightly pose a higher risk of death. During the study, 213 patients died.
Recovery Rate for Muscles
Your muscles are put through a lot of stress when exercising. Especially strenuous physical activity, such as lifting weights, utilizes your muscles more than most other types of exercise. When your muscles are being used, protein cells within muscle tissue is being degraded to the point that a muscle becomes weak -- the primary reason you can only perform so many repetitions of any given exercise. Your muscles require time and good nutrition to recover. A good rule of thumb is to allow for 36 to 48 hours between working out a particular muscle group.
Nutrition
Proper nutrition can help your muscles recover more quickly after strenuous workouts. Whey protein is a popular supplement that's typically considered safe. Whey protein shakes help replenish your protein levels and are arguably most effective when taken in the one-hour window after exercising.
Sleep and Recovery
More sleep may help you recover more effectively. According to the American Academy of Sleep Medicine, college football players demonstrated improved athletic performance, mood and alertness after they extended their nightly sleep to a minimum of 10 hours per night over seven to eight weeks. Daytime sleepiness and fatigue also decreased.
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