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Results Coaching Weekly Newsletter 101- Recovery and Resting Heart Rates

As a Coach at Results I am ever searching for ways to enhance the experience of each member and continue to excite passion for health and fitness. Please enjoy receiving weekly emails on various health, wellness, and fitness performance related topics. May this correspondence continue to serve as an outlet for education and a resource opportunity for all those involved past, present and future.

If I asked you to rate your current fitness level on a scale of 1 to 10, 1 being the worst and 10 being absolute best, what would be your response? Chances are majority of you will answer average or below, 7’s and less. A few of you working extra hard might give me an 8 or 9 with noted possible room for improvement. Anyone answering 10 I will surely put you to the test! So what is it about us humans and numbers and measuring and grading? When it comes down to it we just want to know if we’re able to live a normal healthy life, or maybe just a little better; or shit is there something to worry about. So when it comes to fitness we can take this subjective, self reported measured, and take it a few steps farther with objective scientific proof of normalcy- hopefully normal and better. Heart rates tell all! This week’s discussion is on the topic of not just resting heart rate, but also exercise recovery heart rate.
We all know without the heart, we are dead. Most important muscle in the body by far. Sure there are many scientific tests and protocols out there in this modern age to stress test conductivity of the heart, atrial blood flow and venous return, stroke volume, ejection fractions and on and on. All we need to know is- how well is my heart working? Average, better than average, or is there reason for great concern? The more fit a person, the more efficient their heart becomes. The heart muscle itself gets stronger and will also be able stretch for greater fill and expansion per beat just like a water balloon. Since the heart is then stronger it can then move more of that blood per fill in order to supply the entire body with the given volume blood, thus it will not need to beat as many times per minute. Less work on the heart.
At rest the heart should have to beat between 60 and 100 times per minute. Average is 60-70’s. If you are sitting and having a casual conversation with me and you have a 100 beats per minute resting heart rate, even though it is classified as normal, be very concerned. That is a hard working heart. Well trained athletes will maintain a resting heart rate in the 40 beats per minute. Hard working hearts are a byproduct of untrained individuals and poor diets leading to diminishing circulation and contractility of the heart and vascular system. Over worked hearts typically fail prematurely with some coronary heart disease related complication. Great news is hearts can be reconditioned to reduce risks for such complications.
The speed at which you recover from a typical bout of exercise is referred to as the recovery heart rate. The faster your body recovers from exertion, the more efficient the heart and cardiovascular system. This is just as much a predictor for CAD risk. I have attached a chart below to help you figure out if you are normal or not, along with some instructions on the procedure for all you non MYZONE users. There is no magic equation as to how much or how fast you should improve recovery heart rate. Consistent and gradual are great approaches to overall long term improvement of fitness and recovery. The stronger you get, the better you breath, the more blood you pump, the more oxygen circulates throughout your body, the better the entire cardiovascular system health. I’ve also included an article link at the bottom for more on contributing factors to recovery heart rate, No magic pills here, clean eating and lean hearts beating!

Use this calculator only if you are physically active on a regular basis. If you’re just starting an exercise program, work with your doctor to find a safe target heart rate.

To calculate your heart rate recovery time, you’ll need:

A watch or clock with a second hand
Pencil and paper
A place to exercise
Step 1: Find Your Target Heart Rate

Use the chart below to find the target heart rate for your age group.

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

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 above.

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 2 minutes later

Step 3: Calculate Your Heart Rate Recovery

Subtract your 2-minute heart rate from the heart rate you took immediately after exercising. The faster your heart rate recovers — or slows down — the fitter and healthier your heart.

If the difference between the two numbers is:

Less than 22: Your RealAge is slightly older than your calendar age.

22–52: Your RealAge is about the same as your calendar age.

53–58: Your RealAge is slightly younger than your calendar age.

59–65: Your RealAge is moderately younger than your calendar age.

66 or more: Your RealAge is a lot younger than your calendar age.

Your Coach In Health, Keali’i

-If you are still seeking the drive, the direction, or in need of an outlet to substantiate your vitality, consult with your next sighted Results coach. Plan for your path to achievement. Remain faithful to said purpose with every action, every movement, every choice, and with each decision- stand firm. Take that found passion and now share this insight and lifestyle to include the lives of those you spend most time with.

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