How's your heart rate recovery?

Heart rate recovery (HRR) helps to gauge heart health and disease risk. It’s a measurement of the time it takes to regain your normal heart rate after exercising. A faster recovery time is usually better for your health.

Some fitness devices can calculate HRR, but you can also figure it out on your own. To start, you’ll need:

• A watch or clock with a second hand
• Pencil and paper
• A place to exercise

A note of caution before beginning: Do this only if you are physically active on a regular basis. If you're just starting an exercise program, work with your healthcare provider (HCP) to find a safe target heart rate.

Step 1: Find your heart rate

Your heart rate increases when you are active. Your target during exercise should be 50 to 85 percent of your maximum heart rate (the number 220 minus your age), according to the American Heart Association.

Here are general target heart rates based on age group:

• Ages 20 to 29: 100–170 beats per minute (bpm)
• Ages 30 to 39: 93–162 bpm
• Ages 40 to 49: 88–153 bpm
• Ages 50 to 59: 83–145 bpm
• Ages 60 to 69: 78–136 bpm
• Ages 70 to 75: 75–128 bpm

Now, practice finding your pulse point and calculating your heart rate:

Place one or two fingertips (not a thumb) on the opposite wrist, just below the base of your thumb. Count the number of heartbeats you feel in 10 seconds. Multiply that number by six to get your heart rate per minute.

Step 2: Complete your fitness activity

The goal here is to increase your heart rate, so choose an activity that's going to get your heart pumping. Go for a brisk walk or run around the block, jump rope, use an elliptical trainer, or do any activity that will increase your heart rate.

While you're exercising, check your heart rate frequently. You're aiming to hit your target heart rate from the chart.

Once your heartbeat is within the target range, stop exercising and write down two measurements:

• Your heart rate immediately after stopping
• Your heart rate 1 minute later

Some studies suggest that measuring your heart rate after 10 seconds is also a good predictor of heart health. You may choose to measure it then, as well.

Step 3: Calculate your heart rate recovery

Subtract your 1-minute heart rate from the heart rate you took immediately after exercising. The greater your HRR, the faster your heart returns to its normal pace, and the healthier it is.

Though it depends on many factors including age, sex, and health status, an HRR of 18 or more is generally a good sign, according to the Cleveland Clinic. Speak with your HCP for help interpreting your results, and to learn more about heart health.