Following your heart beat is an easy and effective way to keep track of heart health. Our hearts work hard when we exercise, which is a good thing, if they recover quickly! Your Heart Rate Recovery number will tell you the biological age of your heart which is judged by how quickly your heart is recovering from the stress of exercise. Find your Target Heart Rate (THR) at this link, then use it to calculate your HRR.
Warm up with dynamic movement and light cardio. A leisurely jog or slow bike ride for 10 minutes will do. Have a stop watch on hand. Work toward your THR during your workout, tracking it with a heart rate monitor or by stopping to take your pulse occasionally. Count the beats for 6 seconds, then multiply that number by 10. If you have reached your THR, rest and record the number. Exactly 2 minutes later, take your pulse again for 6 seconds and multiply by 10. Subtract your 2-minute heart rate from your THR to calculate your HRR. If your number is:
Less than 22: Your biological age is slightly older than your calendar age.
22-52: Your biological age is about the same as your calendar age.
53-58: Your biological age is slightly younger than your calendar age.
59-65: Your biological age is moderately younger than your calendar age.
66 or more: Your biological age is a lot younger than your calendar age.
Listen to your heart. What is it telling you? If it needs more attention in the form of regular exercise, talk to your doctor and make a plan toward better heart health!