# RECOVERY HEART RATE??? how fit are you?

Read about the importance of the recovery heart rate from Lance Armstrong:
http://www.livestrong...

Step 1: Find Your Target Heart Rate

Age

Target Heart Rate* Zone During Exercise
(Heartbeats per Minute)

20–29: 120–160
30–39: 114–152
40–49: 108–144
50–59: 102–136

*Target heart rates are based on 60%–80% of estimated maximum heart rates (220 minus age).

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. Start with 0 on the beat. Multiply that number by six to get your heart rate per minute.

Step 2: RUN or Climb Stairs for at least 15 minutes intensively to g et yoru heart rate going!
The goal here is to increase your heart rate up. While you're exercising, check your heart rate frequently. You're aiming to hit your target heart rate from the chart above. YOu need to be ABOVE YOUR number in the cart (60-85%)

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

1. Your heart rate immediately after stopping
2. Your heart rate 1 minute later

Step 3: Calculate Your Heart Rate Recovery

Subtract the one-minute recovery rate from the exercise heart rate and divide this figure by 10. The higher the number for the recovery rate, the more quickly your heart has recovered from the exercise. Use the following table to evaluate your recovery rate:

Recovery Rate Number

Condition
Less than 2 Poor
2 to 2.9 = Fair
3 to 3.9 = Good
4 to 5.9 = Excellent
Above 6 = Outstanding

The recovery heart rate also measures the intensity of your exercise. Very little drop in the one minute pulse could indicate that you were probably working too hard and your body was having a difficult time recuperating.

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