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Recovery Heart Rate Zone

author image Eleanor McKenzie
Based in London, Eleanor McKenzie has been writing lifestyle-related books and articles since 1998. Her articles have appeared in the "Palm Beach Times" and she is the author of numerous books published by Hamlyn U.K., including "Healing Reiki" and "Pilates System." She holds a Master of Arts in informational studies from London University.
Recovery Heart Rate Zone
Your recovery heart rate indicates your biological age versus your chronological age. Photo Credit: matthewennisphotography/iStock/Getty Images

Your heart rate recovery zone indicates how exercise affects your heart. Whether you are an exercise newbie or a seasoned athlete, it is helpful to know how long it takes your heart to recover from exercise and return to its resting rhythm. You can check it yourself by recording your heart rate while at rest and after exercise.

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Calculating Your Recovery Heart Rate

First, take your pulse while you're relaxed. On average, the resting heart rate is between 60 and 100 beats per minute. Exercise to reach your target heart rate, which is 60 to 80 percent of 220 minus your age. Once your heart rate is within the target range, stop exercising and measure your heart rate immediately. Rest for two minutes and take your pulse again. The difference between the two numbers indicates your recovery rate zone. A difference of 66, for example, is a healthier recovery rate than 22. Basically, the faster your heart can return to its resting rate after exercise, the better shape you are in. Your biological age might even be lower than your chronological age.

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