Heart rate recovery (HRR) is the decrease in heart rate after stopping exercise, typically measured one minute post-exercise. It reflects how quickly the heart and autonomic nervous system return to baseline and is used to assess cardiovascular health and risk of future heart disease.

1. Perform a workout or exercise session that raises heart rate substantially.
2. Record peak heart rate at the end of the intense exercise period.
3. Immediately stop exercising and rest (active rest by walking slowly, or passive rest by sitting/lying down, depending on medical advice).
4. After one minute, record heart rate again.
5. Subtract the one-minute value from the peak heart rate to determine HRR (in beats per minute).
6. Optionally, record additional heart rates at 2–5 minutes to examine the “slow phase” of HRR.
7. Compare values to the guideline that a drop of 18 bpm or greater after one minute generally indicates good heart health.

📄 Heart Rate Recovery - Cleveland Clinic: https://my.clevelandclinic.org/health/articles/23490-heart-rate-recovery

• Measure HRR after 10 seconds for fast-phase analysis.
• Record HRR at multiple time points (30 seconds, 1 minute, 2 minutes, 5 minutes).
• Compare HRR during active rest versus passive rest.
• Track HRR over weeks or months of exercise training to monitor improvement.

• Consult a healthcare provider before attempting HRR testing, especially if you have heart disease, high blood pressure, or other health concerns.
• Use reliable heart rate monitoring equipment for accuracy.
• Stop immediately if you experience dizziness, chest pain, or unusual shortness of breath.
• Perform the test in a safe environment where assistance is available if needed.

• Why is HRR an important measure of cardiovascular fitness? (It reflects how efficiently the autonomic nervous system restores heart rate after exertion.)
• What factors can influence HRR besides exercise? (Age, presence of cardiovascular disease, medications, fitness level, recovery method.)
• Why might a healthcare provider prefer active rest for some patients and passive rest for others? (To safely control stress on the heart depending on cardiovascular condition.)
• What does a low HRR suggest about the autonomic nervous system? (It may indicate impaired parasympathetic response or sympathetic overactivity, associated with higher heart disease risk.)
• How can exercise training improve HRR? (By strengthening cardiovascular function and improving autonomic balance.)