Heart rate recovery assessment allows for the evaluation of the autonomic nervous system and the level of heart fitness.
The faster the pulse returns to baseline values after exercise, the better the condition of the cardiovascular system and the tone of the vagus nerve.
How to perform the heart rate recovery test
- Measure the heart rate (HR) at rest;
- Perform usual physical exercises (e.g., squats or running in place);
- Immediately after finishing the exercise, record the pulse;
- Re-measure the HR at 2, 4, and 6 minutes after the workout.
Evaluating the result
Two minutes after completing the exercise, the pulse should decrease by about 24 beats per minute.
After 4 minutes — by 48 beats.
After 6 minutes, the heart rate should approach the baseline resting level.
Optimal recovery is a decrease of about 12 beats each minute.
If recovery takes longer, it may indicate low tone of the vagus nerve or reduced physical endurance. In this case, it is advisable to focus on breathing practices, moderate aerobic exercises, and regular training.
