Getting in a daily cardio workout can often feel overwhelming. You run or walk so long that your chest begins to hurt from taking in more and more breath. This leads many people to stop and ask themselves, what is a good cardio recovery rate?
First off, donât worry. Everyone comes across this question of whether they are at all mobile on a regular basis. Second, remember that you are your own unique creature. What is right for you will not be the same for other people.
With those two caveats in mind, letâs get into learning about a solid and efficient cardio workout for your health.Â
What is a Cardio Recovery Rate?
The best cardio finds a balance between your heart rate and the efficiency of your movement. A cardio recovery rate measures the difference between your peak heart rate (once you finish exercising) and your regular heart rate a while after completely stopping.
The idea is to determine your ability to return to a baseline heart rate. This is how quickly your unique body types flip the switch from working out to resting and digesting. The higher your good cardio recovery rate, the quicker you can make this change into rest mode.Â
How to Calculate Heart Rate Recovery?
For example, if youâre a runner measuring your heart rate at 170 BPM while finishing up your route and then checking again about 5 minutes into cooldown and seeing 120 BPM, your 5-minute recovery rate is 50 BPM.
People will measure anywhere from 1 to 10 minutes after a workout to get what is a good cardio recovery noted.
To put this in perspective. A 2017 study of top-level athletes (college and Olympic) found that a 1-minute BPM recovery heart rate was an average of 23 BPM. The goal should be to have your heart rate drop anywhere from 15 to 25 BPM a minute after youâve completely stopped exercising. That is considered healthy.Â
Top Tips to Improve Heart Rate Recovery
Completing endless circuits on your treadmill or around your block isnât the only way to improve your cardio workout. There are some tricks and tips for finding the best cardio that works for your individual needs.Â
Increase Physical Activity
First and foremost, you have to move. Something as simple as a 10-minute walk every single day can have massive positive repercussions on your overall health. What is cardio begins and ends with your body physically moving around a bit.Â
Cut Caffeine
By its very nature, caffeine increases your heart rate. You are releasing noradrenaline and norepinephrine, both of which are well known to increase your heart rate and your blood pressure. Cutting out everything but that morning cup of Joe will help with a good cardio recovery rate.Â
Hydrate & Sleep
Think of your body like a well-oiled machine. It needs rest to heal muscles and mental connections. It also needs water so all your joints, blood, and nutrients move smoothly throughout the body. Proper sleep habits with anywhere from 7-9 glasses of water a day lower your heart rate.Â
Maintain a Healthy Weight
A healthy weight does not mean you must look like a celebrity with ripped muscles and a six-pack. It means your body feels strong and light, and youâre able to complete the tasks you need without running out of breath. The more added weight you try to move around, the higher your blood pressure and heart rate.Â
Lower Your Stress
Every time youâre experiencing stress, your body naturally releases adrenaline. This hormone increases your breathing and heart rates (and your blood pressure). Practice hobbies that calm your mind, meditation that gives your brain a break, and avoid stress as best you can.Â
Eat a Balanced Diet
Food is fuel. Yes, it can be delicious fuel, but it is designed to provide the essential energy and nutrients your body needs to function. Focus on a diet rich in fruits and vegetables. Try to avoid any overly salty or processed foods. The fresher the ingredients, the better. Do yourself a big favor and work to reduce sugar as much as you can in your regular diet.Â
Wrapping Up
What is a good cardio recovery rate is subjective to you, the individual. You may be surprised at how much your body differs internally, even when you look the same as a close friend or family member.
You want to find a routine that fits your unique lifestyle and goals. We highly recommend starting with a Redliro Under Desk Walking Pad with a 6% Incline. This versatile tool wonât over-stress your body and gives you a solid base measurement for every cardio workout. This way, you can find the best cardio recovery rate that is perfect for an efficient exercise plan.
Be easy on yourself. The journey to better health is a marathon, not a sprint. Consistency and a cheerful outlook will make more of a difference than getting shredded in a short period. You want long-term results that improve your heart rate and cardio abilities over time.Â
