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Your recovery heart rate, which you should take one minute after you stop
exercising, indicates how quickly you have recovered from an exercise session.
Physically fit persons generally recover more rapidly because their cardiovascular
systems are more efficient and adapt more quickly to the imposed demands.
The recovery heart rate really has two decreasing phases: the first minute after
exercise, during which the heart rate drops sharply, and the resting plateau, during
which the heart rate gradually decreases. The resting plateau may last as much as
one hour after exercise. Five minutes following exercise, the heart rate should not
exceed 120 beats per minute. After 10 minutes, the heart rate should be below
100 beats per minute. The heart rate should return to its pre-exercise rate
approximately 30 minutes after the exercise session. However, the initial sharp
drop in the heart rate that occurs one minute after the exercise is the most
meaningful indicator of fitness.
• To determine your rate of recovery, use the following
formula:
• =
• Poor
• 2 to 2.9
• =
• Fair
• 3 to 3.9
• =
• Good
• 4 to 5.9
• =
• Excellent
• Above 6
• =
• Outstanding
How can we use HR to help with
training?
• What Are The Heart Rate Zones?
• Healthy Heart Zone – 50% - 60% of your maximum heart rate. Up to 85%
of the calories burned in this heart rate zone are fat calories! This is a
great target heart rate range for those beginning to work out as there
activities in this range have a low risk of injury. It decreases fat, cholesterol
and blood pressure. You should still be able to talk fairly easily while doing
activities at this heart rate.
• Fat Burning Zone – 60% - 70% of your maximum heart rate. 85% of the
calories burned in this range are also fat calories. The benefits are the
same as in the heart healthy zone only you burn more calories in this
heart range.
• Aerobic Zone – 70% - 80% of your maximum heart rate. More calories are
burned in this range but only 50% of them are fat.This is the best range for
endurance training. The aerobic zone is also the best zone for improving
cardiovascular and respiratory systems.
• Anaerobic Zone – 80% - 90% of your maximum heart rate. Working out in
this zone burns lots of calories but only 15% of them are from fat. The
remaining about of calories burned in this zone is from carbs in your
system and glycogen stored in your muscles. This is the zone in which
lactic acid is produced and the body can’t remove it faster than you are
producing it. This is a performance training zone. People work out in this
zone to improve their lactic acid threshold and their VO2 maximum (the
highest amount of oxygen you can consume during exercise. Tip: if you are
working out to the point that you are completely out of breath you are at
or above this heart rate zone.
• Red Line Zone – 90% - 100% of your maximum heart rate. This is a danger
zone and you should only work out in this zone for brief periods of time
and only if you are in supreme physical condition.
•
• Calculation of a zone value
• The calculation of a zone value, X%, is performed in the following
way:
• Subtract your RHR from your MHR giving us your working heart rate
(WHR)
• Calculate the required X% on the WHR giving us "Z"
• Add "Z" and your RHR together to give us the final value