Heart Rate Recovery

Dr Ozello's Sports Medicine Report: Heart Rate Recovery

***Disclaimer: Please visit a medical profession before beginning an exercise program. Please perform the Heart Rate Recovery Test in the presence of a trained medical or fitness professional. Performing the Heart Rate Recovery Test does not take the place of having a professional cardiac evaluation. If you feel faint, experience chest pain or pressure or arm pain during the test please stop immediately and contact a medical professional. If your test scores fall into a risk category please contact a medical professional immediately for a cardiac evaluation.

Heart Rate Recovery (HRR) is an effective measure of aerobic fitness and a predictor of risk of cardiac death. It measures the hearts ability to recover following exertion. It is the difference between your heart rate during exercise and your heart rate two minutes after exercise.
Exercise to within your Target Heart Rate (70% is a good number). Stop immediately and record your pulse. This is your first number (THR).
Wait two minutes and check your pulse. This is your second number. (HR120).
Subtract HR120 from THR to get your Heart Rate Recovery (HRR).
THR - HR120 = HRR
The higher the HRR the greater your aerobic fitness and the lower your risk of cardiac death.
The lower your HRR the greater your risk of cardiac death and the lower your aerobic fitness. If you fall into this category, immediately contact a medical professional for a cardiac evaluation.
Target Heart rate is the range of desired heart rate (Beats per minute) for safety and efficiency reasons. It is a gauge to help you keep safe while developing and increasing cardiovascular health and fitness. It is recommend that you monitor your heart rate while exercising by taking your pulse at regular increments.
To determine your target heart rate you must first determine your maximum heart rate. This is done by subtracting your age from 220. Your target heart rate is 50 to 80 percent of your maximum heart rate. If you are 50 years old, your target heart rate is 85 to 136 beats per minute. 220 – 50 =170. 170 x 0.5 = 85. 170 x 0.8 = 136.

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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