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What Your Heart Recovery Rate Says About Your Fitness?



Did you know that your heart recovery rate (HRR) after strenuous exercise reveals a lot about your overall well-being? 

Heart recovery rate (HRR) is a vital metric used for assessing cardiovascular health and aerobic fitness. 

Continue reading to explore why heart recovery rate is significant, what a good HRR value is, and how you can improve your HRR value.

What Is Heart Rate Recovery? 

Heart rate recovery (HRR) refers to the speed at which your heart rate returns to normal level after you stop physical activity or exercise. It is a critical factor in evaluating your heart health and overall physical fitness levels. 

Typically, HRR is measured one to three minutes after stopping the exercise. A shorter post-exercise heart rate indicates healthier and more conditioned cardiac health. 

Importance Of Heart Rate Recovery  

Researchers believe that HRR is essential as it provides insights into the efficiency of the autonomic nervous system and cardiac functioning. 

When the heart rate quickly returns to a resting rate after exercise, it suggests that heart health is in good condition. On the other hand, if your heart rate recovers slowly, it predicts potential health issues. According to the Journal of American Heart Association, poor recovery heart rate increases the risk of cardiac conditions and mortality. 

In a study, patients with heart failure were asked to participate in a 6-minute walk test. The results showed that the patients who took more than 3 minutes to return to their normal heart rate were at higher risk for cardiac events by 6.9 folds. 

Similarly, a systematic review concluded that slow HRR significantly increases the risk of diabetes. 

Measuring Heart Recovery Rate

To get an idea of your recovery heart rate, you must follow the steps given below:

  • Engage yourself in any physical activity to increase your heart rate 
  • Once you are done exercising, immediately measure your heart rate by finding the pulse on your wrist
  • Now wait for 1 to 2 minutes and again measure your heart rate 
  • Subtract your peak heart rate from the second heart rate to calculate your HRR 

For instance, if your heart rate immediately after stopping exercise is 150 beats per minute (bpm) and after a rest of a few minutes, it drops to 129 bpm, then your recovery heart rate is 21. 

Moreover, many fitness Apps can assist you in calculating your HRR automatically. Don’t know about any reliable and user-friendly App? 

Recovery Insights App can provide you with real-time data analysis of your vital signs and constantly tracks your heart rate for better health management. It also gives you exercise recommendations according to your fitness and health conditions. 

What Is A Good Recovery Heart Rate?

A good recovery heart rate varies from person to person depending upon their age, gender, fitness level, health conditions, and type of exercise they are doing. It also varies among individuals that have the same age group and fitness levels. 

A study was conducted on 274 elite male athletes to determine their HRR after maximum exercise. For this purpose, the athletes were divided into adolescent and adult groups. The results showed that the adult group had a significantly higher HRR of 29.5 at 1 minute, whereas the younger athletes had an HRR of 22.4.  

However, for the adult population, a good heart rate of 60 seconds post-exercise is 18 beats per minute or higher. A study was done on 2428 adults (aged 45-69) to measure one-minute HRR. Results found that the median value for a one-minute recovery rate was 17 BPM. 

Factors Affecting Heart Recovery Rate  

Following are some of the factors that can affect your HRR: 

Age and gender

Age and gender play a significant role in influencing HRR post-physical activity. Generally, young individuals have quick HRR as compared to older adults. 

Similarly, multiple studies report that men and women have different recovery rates because of changes in hormones and cardiovascular adaptations. 

Hydration status

Dehydration leads to a reduction in blood volume, which hinders the ability of the cardiovascular system to circulate blood efficiently. As a result, the heart rate is increased. A study found that a lack of water in young wrestlers led to a decrease in HRR after exercise. 

Caffeine intake 

Caffeine activates our nervous system, leading to increased heart rate. It also reduces the body’s ability to recover from exercise.

A study found that young males who consumed caffeine before exercise experienced delayed responses by their parasympathetic nervous system after exercise. 

Sleep deprivation 

Lack of sleep impairs the ability of the nervous system to regulate cardiac function, which is associated with increased blood pressure, heart rate, and slowed HRR.

Fitness levels

Your fitness levels determine how fast your heart rate will return to baseline after exertion. For instance, athletes with good fitness levels have a more efficient cardiovascular system; that’s why they exhibit rapid HRR. 

High temperature 

Exercising in high temperatures increases the physiological stress on the body, which impacts the dynamics of the heart recovery rate. 

Tips For Improving 

The best way to improve your HRR is by getting more exercise. Engaging in regular physical activities like brisk walking, running, jogging, cycling, or swimming can contribute to your overall cardiac health and faster HRR. A study confirmed that engaging in moderate-intensity aerobic exercise for 75 or 150 minutes per week showed significant improvements in HRR. 

So, If you have a sedentary lifestyle, consider adding physical activity to your routine to enhance your fitness levels. Don’t overwhelm yourself with the thought of exercise; instead, set realistic goals and try to stick to them. 

Apart from exercising, make sure to maintain a balanced diet, avoid excess caffeine intake and try to stay hydrated throughout the day. Similarly, it would be best if you prioritised getting sufficient sleep to ensure recovery and optimal functioning.

Note: Consult with your healthcare professional if you have an existing healthcare condition and have concerns about your heart rate. 

Unlock Optimal Heart Health With Our PEMF Biomat.

If you want to enhance blood circulation, increase the efficiency of the cardiovascular system, and balance the autonomic nervous system, you should consider investing in a Recovery Systems BioMat

Our mats are designed with pulsed electromagnetic field (PEMF) therapy, which is an emerging non-invasive approach that plays a crucial role in maintaining heart rate and blood pressure. It also reduces stress levels, ensures quick recovery, and promotes a relaxed state. 


Heart rate recovery is a powerful indicator of your cardiac system, fitness, and overall health. It is the measure of how quickly your heart returns to baseline after exercise. Generally, a quick HRR is associated with a highly efficient cardiovascular system. 


 Is a resting heart rate of 55 good?

A resting heart rate of 55 bpm is considered good as it falls within the normal range for most healthy adults, which typically ranges between 60 to 100 bpm.  

What is a good heart recovery rate for my age?

A good recovery heart rate varies from person to person depending upon their age, gender, fitness level, health conditions, and type of exercise they are doing. However, for the adult population, a good heart rate of 60 seconds post-exercise is 18 beats per minute or higher.

 What is an acceptable recovery heart rate level? 

The faster your heart rate drops to a resting level after activity, the better. For the adult population, a good heart rate of 60 seconds post-exercise is 18 beats per minute or higher. 

What is poor heart rate recovery? 

When your heart doesn’t recover properly after physical activity, it indicates potential health and fitness problems. Generally, a heart recovery rate of less than 12 bpm within the first minutes of exercise is considered a marker for poor HRR.