The length of time it takes for your heart rate to return to normal after exercise is a measure of cardiovascular fitness. The quicker the recovery, the more efficiently the heart is working. A delayed decrease in the heart rate during the first minute after graded exercise, or exercise that starts out slowly and increases in very small steps, is a predictor of mortality, according to a 1999 study published by Christopher R. Cole and colleagues in the "New England Journal of Medicine."
Step 1
Determine your resting heart rate, or the rate that your heart beats per minute during periods of the day when you are most relaxed. You can use a heart rate monitor or measure your heart rate yourself. With your palm facing upward, place two fingers on the thumb side of your wrist. Count the number of beats in 10 seconds. Multiply this number by 6 to determine how many times your heart beats in one minute.
Step 2
Cool down after exercise to slowly reduce your heart rate. A cool down will gradually reduce the temperature of your muscles and may help reduce muscle injury, stiffness and soreness, according to MayoClinic.com. Walk or continue exercising at a low intensity for five to 10 minutes. You should aim for a heart rate within 20 beats of your pre-workout resting heart rate.
Step 3
Reduce the time it takes for your heart rate to return to normal by losing weight. If you are overweight, reducing your body mass index can improve your heart rate recovery time, according to a 2006 study published by G.D. Brinkworth and colleagues in the "American Heart Journal."
Step 4
Engage regularly in moderately intense aerobic activity. Improve your cardiovascular fitness level and you may see a decline in the time it takes you to reach a normal heart rate after exercise. The American College of Sports Medicine and the American Heart Association recommend moderately intense cardio 30 minutes a day, five days a week or vigorously intense cardio 20 minutes a day, three days a week. For moderate intensity cardio, you should be breathing faster and sweating lightly, but still be able to keep up a conversation.
References
- "New England Journal of Medicine:" Heart-Rate Recovery Immediately after Exercise as a Predictor of Mortality
- PubMed.gov: Weight Loss Improves Heart Rate Recovery in Overweight and Obese Men with Features of the Metabolic Syndrome.
- American College of Sports Medicine: Physical Activity Guidelines
- MayoClinic.com: Aerobic Exercise: How to Warm Up and Cool Down
