The fitness test that predicts your risk of death
How quickly your heart rate returns to normal after exercise can reveal a surprising amount about your underlying health.
TL;DR
- Heart rate recovery (HRR) is the difference between your heart rate during intense exercise and one minute after stopping.
- A poor HRR is linked to increased risk of high blood pressure, cardiac events, and overall mortality.
- Studies show low HRR can indicate a four times higher likelihood of death during a follow-up period.
- HRR is a stronger predictor of death than high blood pressure in young and middle-aged adults.
- HRR can be calculated at home by measuring maximum heart rate (approx. 220 minus age), performing intense exercise, and then measuring heart rate at its peak and one minute after stopping.
- A good HRR involves a drop of at least 18 beats in the first minute; fewer than 12 beats may indicate health risks.
- HRR is thought to be related to the vagus nerve's ability to switch the body between 'fight-or-flight' and 'rest-and-digest' states.
- Improved fitness enhances the body's ability to switch between these states, known as higher vagal tone, which is beneficial for mental health, cognitive function, immune health, and lower inflammation.
- HRR can be improved through regular cardiovascular exercise programs, which can reduce mortality risk.
- Consult a doctor before starting new exercise routines and if experiencing concerning symptoms during exercise.