exercise to resting BPM

[antliu]

How long does everyone take to go from intense exercise to when the BPM is resting?  After 1.5 hours of martial arts training, it takes me 20 mins to go from 115 BPM down to the 80s. My normal is between 65 to 75.  

I'm a 40 yr old male.

[Colinm39]

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@antliu wrote:

How long does everyone take to go from intense exercise to when the BPM is resting?  After 1.5 hours of martial arts training, it takes me 20 mins to go from 115 BPM down to the 80s. My normal is between 65 to 75.  

I'm a 40 yr old male.

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@antliuI haven't done that test but use the Recovery Heart Rate Test and the image below if I had continued it past the 16 minutes I would have met my RHR of 58 in the same time frame as yours.

I have been building this graph over 15  years and as I get older, 76 now, my MaxHR is lower but the interesting thing is the gradients of the graph are same. My tests indicate I'm the same as my biological age and occasionally slightly younger. It seems to coincide with my RealAge test which calculated me 8.5 years younger on this birthday, but I'm genetically predisposed to that according to my doctors.  So Fitbit keeps me active.

I would suggest you do this Recovery test at this link

[Heybales]

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@antliu wrote:

How long does everyone take to go from intense exercise to when the BPM is resting?  After 1.5 hours of martial arts training, it takes me 20 mins to go from 115 BPM down to the 80s. My normal is between 65 to 75.  

I'm a 40 yr old male.

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Other night after a bike ride, I ended ride at about 161 bpm on final push up a long block.

2 min later pedaling very slowly mostly stretching calves on bike, the Garmin showed I dropped 60 bpm.

I don't wear the HRM longer though to see how long to get down to normal resting 45-50.

But likely it would be the next day on an evening ride. Because after 50 miles, I know my sleep is big recovery time, very hot legs, and HR isn't that low during that night. Usually can't sleep on left side the heard is pounding slow but hard enough to disturb me.

As above - the time taken to get back to resting isn't that useful, but how much does it drop in 1 to 2 min after last high from workout is meaningful to track.

I'd even track it as % of recovery from whatever you ended as, since not all workouts end the same.

Last max - resting = range.

1 or 2 min drop / range = %

So last 161 - 45 resting = 116 range

drop 60 / 116 = 52% drop.

Compared to say an easier workout of 130-45=85 & 40/85 = 47% drop.

So I didn't get as intense, so you'd think it would drop the same or better. But maybe that second workout was 2-3 x as long as a short intense workout and more stressful - hence the worse recovery %.

Just another way I recently saw of comparing your own workouts, and recovery, to someone else and yourself later. Because maybe your resting HR goes down and your range expands.