Palpitations after climbing a few flights of stairs or feeling breathless after a short run are signs that are important to notice for assessing physical fitness. However, medical experts say that how quickly the heart rate returns to its resting state after stopping exercise can also be a significant indicator of health. Even this seemingly minor factor is linked to the risk of heart disease and premature death.
What is Heart Rate Recovery
In medical science, this test is called ‘Heart Rate Recovery’ (HRR). During exercise, the heart rate increases; this test measures how much the heart rate drops within one minute after exercise stops. According to Nieca Goldberg, a cardiologist at NYU Grossman School of Medicine, HRR is a reliable indicator of cardiac function and overall fitness.
How to perform the test at home
According to the method suggested by experts, one should first engage in light exercise or brisk walking to raise the heart rate. After stopping, the pulse should be measured after one minute to see how much it has decreased.
Typically, in healthy and fit individuals, the heart rate can drop by 12 to 20 beats per minute. A slower decrease may indicate weakened cardiac function, and experts advise consulting a physician in such cases.
Precautions and advice
Experts believe this simple test can be an effective way to monitor fitness in daily life. However, those with pre-existing heart conditions or high blood pressure should consult a doctor before attempting such a test. Specialists also note that regular exercise, a balanced diet, and adequate rest can help improve one's heart rate recovery rate.
