Measure of Fitness...Heart Rate Recovery

posted Fall 2008

For those interested there is a method to evaluate cardiovascular fitness which is similar to a stress test. This fitness test is as follows:

1. Accelerating through running, biking, or other method to an anerobic level (a pace you can do for only 20-30 seconds... such as a full sprint)
2. Measure the heart rate with a monitor at the end of the sprint.
3. Recover for 60 seconds by walking or biking slowly (do not stop moving!)
4. Measure the heart rate after 60 seconds and subtract that number from the peak.

Caveat: This is not for those with suspected heart issues. Don't attempt this without your Doctor's approval.
The key:

POOR less than 12 Beats Per Minute (BPM) recovery
FAIR 12-20
Good 20-30
Excellent 30-40
Over 40 is outstanding.

The recovery rate is important because this is a measure of the soundness of our cardiovascular system and not just our heart health.

A recovery rate of greater than 35 BPM indicates almost no risk of sudden death from heart disease!

12 or less increases the risk dramatically. People with this issue need to consult with their Doctor before exercising!

"After following over 5,700 men for 23 years, researchers concluded that the faster your rate drops after exercise, the lower your risk of dying of a heart attack. To perform the calculation, first take note of your heart rate at exactly one minute after you've finished your workout. Then, take that number and subtract it from the maximum heart rate you reached during the workout. If the difference is more than 35bpm, there's a good chance you do not face an increased risk.

If, however, it is less than 35bpm, the study suggests there's need for caution. Specifically, if the difference is between 31-35bpm, your risk is increased by 40 percent; 25-30bpm, risk increase is 30 percent; less than 25bpm, risk increase is 110 percent."

Did this test after one hour of my leg routine. Spiked heart rate to 160 on treadmill by running at 12 MPH at 3 degree elevation for 20 seconds followed by 40 seconds at 7 MPH. Jumped off the belt...slowed belt to 2.3 MPH...lowered elevation to 1 degreee and timed 60 seconds. Heart rate dropped to 122 from 160 a drop of 38. Confirmed a second time!