lower heart rate exercise

How to lower heart rate after exercise

Target Heart Rates

The target heart rate is a guideline which can help you stay in a safe exercise heart rate range. This will help you improve your cardiorespiratory fitness. This means your heart and lungs will become stronger. As your age increases, your target heart rate will decrease.

Learn how to measure your pulse / take your heart rate.

The target heart rate, also known as THR, is based on 60 to 80 percent of a maximum heart rate. To figure your THR, use the table on this page.

If you keep your heart rate in the lower range of the guideline, you will be able to exercise longer and have more weight loss benefits.
If you keep your heart rate in the higher range of the guideline, you will have better cardiorespiratory fitness.

If you are just starting an exercise routine, you may want to start out at 60 to 70 percent of your THR. As you become more fit, you may want to progress to 70 to 80 percent of your THR.

Learn more about good exercise guidelines.

Certain medicines will lower your heart rate response. Be sure to talk with your doctor if you have any questions.

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Measuring Metabolic Energy Equivalent (MET)

A metabolic energy equivalent (MET)measures how much effort an activity requires from you.

Try to increase your average MET level during cardiac rehabilitation.

Gradually increase your resistance and speed to increase your MET level.

See the Metabolic Energy Equivalent chart to see types of activities you can measure.

Learn more about MET exercises you can do:

Graded Exercise METS 1.8
Graded Exercise METS 2.1
Graded Exercise METS 2.8

How long should it take to lower heart rate after exercise?

It may have taken about one to seven or more minutes (after exercise stopped) for the heart to resume its resting rate. Generally, the faster a person's heart rate recovers, or reaches its resting rate, the better shape he or she is in.

Is it normal for heart rate to stay elevated after exercise?

Also, your body's hormonal state (adrenaline) and recovery processes keep your heart rate up for several hours after training. If your RHR is elevated, your body could be in a state of overtraining due to too much training and too little recovery.

How to lower heart rate after exercise

Target Heart Rates

Measuring Metabolic Energy Equivalent (MET)

Learn more about MET exercises you can do:

How long should it take to lower heart rate after exercise?

Is it normal for heart rate to stay elevated after exercise?

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