An important way to gauge your level of fitness is by just how quickly
your heart rate stabilises after exercise.
This says a lot about you.
When you’re running outside, using the treadmill or elliptical, as the
intensity increases and your muscles being to work harder so your heart rate
responds by speeding up to deliver the oxygen and nutrients to those busy
muscles, in the shortest possible time.
Following the aerobic output your heart rate slows to resume its normal
resting rate, but what’s important is how quickly this occurs as this is an
indicator of your fitness ability.
Why is this important? This
is important because the level of cardiovascular fitness has a direct link to
how likely a person is to experience heart related illness. And the rate at which it slows, or reduces to
normal is thought to be one of the best indicators of cardiovascular health.
Here’s the science: During exercise
and recovery from exercise the heart rate is controlled by input from the
parasympathetic and sympathetic nervous systems. The sympathetic nervous system is in charge
during the exercise and its input increases heart rate. After exercise when in cool down mode the
parasympathetic nervous system takes over, so is now controlling the reduction
of the heart rate. It’s very important
that these two opposing elements are appropriately synchronised or a dangerous
irregular heart rate could result.
You can test yourself to record your own heart rate and discover how
safe you are or if you fall into the danger zone. Use a treadmill or spinbike or run on the
spot until you are working hard; now maintain this level of intensity for one
minute.
Check your heart rate as you finish your one minute.
After a further one minute of rest, take a second reading.
Now subtract the lower number from the higher number and that is your
score.
If you scored somewhere around 25 this is a good indicator of heart
health as it demonstrates that from a high heart rate you recover quickly. In fact the faster your heart returns to normal
following exercise the better your level of cardiovascular fitness.
Your reading should show somewhere above 12. If it is below this point you have a very slow heart rate.
If your reading is in the low zone you can train to try and improve
your score, but if you feel that you are not developing improved fitness you
could consider checking with your Doctor if you feel you may have cause for
concern.
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