Initially I must state I am not a health care professional. You may want to assess with each of your doctor before performing what follows. A strong pulse rate recovery is proven for being the superior indicator of overall individual fitness. The assumption is the more beats a minute your heart rate (HR) drops after peak exercise the more fit you are. So when you run flat out for a couple minutes, reaching near maximum HR, a quality recovery will be for your own beats to lower a minimum of 15 in the first minute after maximum exertion. Here I want to provde the breakdown of precisely how to perform the test and get your number.
Firstly, you need to have an estimate of your personal max. It is an benefit to know this number since the goal for the test is to get your heart beating near this number. If you get nowhere near it, then you have not exercised intensely enough. Take the number 220 and minus your age. What that equals will be the estimated maximum number. Remember the number for reference down the road.
Second, you will need a heartbeat watch. You could take your pulse the old fashioned way: fingers on neck or wrist counting your pulse for ten seconds then multiply by six (to obtain the beats every minute). But using a heart watch is less work and in all likelihood more accurate. A strapless or chest strap capable monitor will suffice. Here I will assume you have one.
Third, for best results you’ve got to perform some sprinting. Sprinting is essentially really fast running. Drop by an open area similar to a park or track. Take your heartrate just before you start sprinting to determine the watch is functioning. This readout can vary one individual to another but ought to be from 50 to 90 beats every minute in healthy adults. Ok now what you will have to do is sprint as quickly as it is possible to for as long as you can. When you’ve achieved maximum exertion: stop and take your HR. Your number really should be more than 85% of your max HR estimate from the first part. If it is not, then you must do sprints up until you obtain a readout which is at least 85% of the number from above. Remember that “max HR” you just got after your sprints and wait one minute.
Fourth, immediately after one minute has passed since you maximally exerted yourself sprinting, take your heartbeat again and remember that number. Now take your measured “max HR” and subtract the number recorded after one minute and you will, hopefully, get yourself a number bigger than 15. The number you get, nonetheless, is your recovery pulse rate number. The higher the number the more physically fit you are. If your HR decreases to your initial resting rate during the first minute from peak then you’re of exceptional fitness.
But if your number happens to be no more than 15 don’t be alarmed. It just implies that you could reap the benefits of heartbeat target zone training. Zone training is that act of keeping your HR elevated for extended amount of time. The numerous zones are simply looking at the various stages of maximum HR. Limit yourself to the 55% to 70% of maximum HR zone if your number was below 15 above. Soon enough your recovery heart beats will improve.