Heart recovery rate

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Anduin
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Heart recovery rate

Post by Anduin »

I'd like to ask a heart recovery rate question to any fitness gurus who know the subject. I'm a frequent jogger, and I have noticed that heart recovery rate recovers very quickly up to a point, but will stay mildly elevated over resting rate for a period of time afterwards, which can sometimes span over an hour.

normal active heart rate when walking or washing the dishes is normally just over 70, and normal resting heart rate is 60. After I jog it will sit between 80 and 90 for a while. I made a graph of heart recovery rate following a 20 minute jog so you can see what I mean.

Image

Is this normal?
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Boss Man
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Re: Heart recovery rate

Post by Boss Man »

RHR is commonly around 72, so you're perhaps a tad on the low side, at around 60-62 bpm, but Bradycardia is 50bpm or less, so I don't think you've anything to worry about where that is concerned.

In terms of the length of time it takes to slow down afer activity, as illustrated by your graph, I'd say that's reasonably normal. It seems to tail off quickly within the firts 5 minutes d then graduates further for about another 10 minutes.

If you felt pains, a tightening sensation or some kind or errratic heart-rate, then you'd need to be worrying, especially if it occured just doing some jogging and not necessarily afterwards.

if your heart-rate was really low like in a state of Bradycardia, that might possibly indicate a lack of stimulus, or a weak heart that isn't pumping like it should, in which case either you might benefit from something to strengthen the heart like a Taurine supplement, or more Protein in your diet, or assuming it's a nervous thing and the electrical stimulas was not getting to the Bundle of His properly, then that might require something like an ECG, or one of those box type monitors, for use all day for one day, for a Dcotor or specialist to asesss after use.

So you might want to monitor heart-rate yourself, like you have been doing for a couple of weeks and see if the low BPM, exibits any signs or getting lower or whether it stabilises where it is.

If you were still concerned at that point seek a medical opinion and do as advised.

However by the looks of your graph, I don't think there is much ado, but caution could be the watchword if you're concerned :).
Anduin
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Re: Heart recovery rate

Post by Anduin »

Thanks for the reply. Brandycardia was never really one of worries. I'd think in the absence of symptoms semi-slow resting heart rate could be taken as a sign of fitness. only worry here was the time it took for rate to go from 80+ back down to the baseline. I don't have any kind of tightness or eratic heart-rate during this time, so I suppose this might just be normal for me. Somebody on another forum suggested that the slow decline after the 5 minute mark could be EPOC, which sounds reasonable to me.
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Boss Man
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Re: Heart recovery rate

Post by Boss Man »

Ah yes, it could be. The body craves more Oxygen when depleted.

The body creates Lactic Acid Burn, when the body breaks down Glucsoe and Glycogne via the process of Glycolysis, but when the Oxygen is not present, instead of Aerobic Respiration, you get Anaerobic Respiration, which creates byproducts like Lactic Acid and Ethanol Alcohol.

The Lactic Acid ends up in the Liver and is dissolved so I believe.

The body could quite easily therefore try to consume a lot more Oxygen, to replenish what it feels it requires.

There are a few simple ways to increase Oxygenation of the body, without consuming vast amounts of additional food.

1. Consume more water.

2. Don't have Tea and Coffee, as Tannic Acid and Caffeine block Iron Absorption, which would reduce the bodies ability to create Erythrocytes, (Red Blood Cells), thereby reducing Oxygen content in the bloodstream, as Erythrocytes carry Oxygen in the Haemoglobin and Iron is also used to make Myoglobin, the substance that stores oxygen in the muscles.

Also Caffeine constricts blood vessels for a limited time, which could restrict blood flow and also increase Blood pressure, so avoid caffeinated energy drinks and supplments, which include anything containing Guarana.

3. You can improve Iron uptake by having Good copper intake from things like Shellfish, Beans, Rice, Cereals, Green Veggies, Nuts, etc and Cereals are very good for Iron content, as they are pretty much the best of plant matter Iron sources, (Non-heme).

4. You can boost Iron with things like Capsicum and Vit C and C also helps Chelate, (get rid of), heavy metals and helps with immune function and creation of Collagen and as Copper also assists with the process of getting Collagen into Bones, Iron, C and Copper are good bedfellows, just as long as your Copper is not excessive, as it can then be counterproductve to Iron and increase the risk of things like Copper Toxicitiy and Wilson's Disease.

Vit C can be consumed with 1x500mg supplement first thing to start and then perhaps another one at night, possibly increasing both to 1g doses at a time 1 or 2x a day. If you get a slight issue with it, then apparently buffered C is a little easier for some.

So if you positively affect Iron intake, you could subtly increase Oxygenation potential, meaning you might potentially not require as much EPOC.

So those are all things to possibly think about, but it seems ot me like there is not a major issue necessarily, but if you start to feel any slight issues around the Chest area, then obviously reassess the situation and don't leave it to chance.
ultimatehlth
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Re: Heart recovery rate

Post by ultimatehlth »

Try a Heart Rate Recovery Stress Test on yourself. Work your way up to 85% of your theoretical max over several minutes then stop moving. See how much your heart rate drops in 1 minute. 12 or less is a very serious sign (4 times greater risk of heart attack), 17 is average, 25+ is golden. Research shows this test is more telling about heart health than a standard stress test. A good number statistically means you are unlikely to have a heart attack for 6 years.
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