Your heart rate slows once you stop exercising. The rate at which your pulse recovers after exercise is an important health indicator and can predict your lifespan, according to researchers at the Cleveland Clinic. Pulse rates in healthy and relatively fit people decrease at a faster rate than in people who struggle when exercising. Slow or abnormal recovery rates can be indicators of health problems and should be discussed with your primary health care provider.
Recovery Period
A recovery period is the amount of time it takes for your heart rate and pulse to return to a normal resting rate after exercise. The type of exercise you are engaging in plays an important part in how quickly your pulse recovers. Intense aerobic activity, such as sprinting or cross country skiing, raises your heart rate quickly and can force you to work near your maximum heart rate. Your heart rate recovery period will be longer than when engaging in less intense exercise, such as strength training. Anaerobic exercise does not rely on oxygen as much as aerobic exercise, which means your heart has to work less vigorously.
Pulse Rate
The amount of time it takes for a pulse to recover to a normal resting rate is different for every person. In general, a quicker recovery is better and is a strong indicator of good health. According to a study conducted by the Cleveland Clinic on post-exercise recovery periods, a recovery rate of 20 heartbeats per minute is indicative of a healthy pulse. The study tracked the recovery rates of more than 2,400 participants over a six-year span. The pulse was taken during intense exercise that lasted for eight to 12 minutes. The pulse was taken again 60 seconds after exercising. Over the course of the study, more than 200 study participants died, of which more than half demonstrated abnormal recovery rates. Researchers concluded that poor heart rate recovery during the first minute after exercise was a "powerful predictor of overall mortality."
Rate Drop
You can determine whether your recovery period is considered normal by taking your pulse while exercising, then taking it again every 60 seconds for five minutes or so once you stop exercising. Your normal resting rate should be between 60 and 100 beats per minute, according to the Mayo Clinic. It's important to remember that the type of exercise you engage in affects the length of your recovery period, but as long as your rate consistently drops by approximately 20 beats per minute, your pulse is healthy.
Abnormal Recovery
Several factors can affect your pulse recovery period. Medical conditions, such as tachycardia and atrial fibrillation, also known as a-fib, cause the heart to beat irregularly. These irregularities can be exacerbated by exercise and cause your pulse rate recovery to be slower than normal. Another factor that can cause your pulse to drop slowly is your fitness level. If you are new to physical exercise, your recovery period is longer than someone who exercises regularly. Make exercise a daily activity to improve your recovery rate and record your pulse rate recovery after each workout. Your pulse should begin to recover more quickly as your body becomes acclimated to regular exercise.
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