Your Heart Rate: In The Zone

There are TWO IMPORTANT BENCHMARKS you can track when it comes to your fitness and your heart rate…

Especially if you’re starting to experiment with heart-rate training (outlined in your In The Zone heart rate training guide!).

The benchmarks are your resting heart rate and your heart rate recovery.

These numbers can be an important clue that your hard work and consistency are paying off…

And THAT, my friend, is one of the BEST motivators out there!

So, let’s dive in…

First, let’s talk about your Resting Heart Rate (RHR).

This is just what it sounds like — it’s how many times your heart beats in a minute when you’re resting.

As you get into better shape, your heart becomes more efficient. And that can mean it beats fewer times every minute.

The best times to measure your RHR are when you first wake up in the morning or are relaxing on the couch.

A typical RHR for adults ranges from 60 to 100 beats per minute, but people who are super fit may have a lower RHR, often between 40 and 60 bpm.

You may notice your RHR begin to drop a couple of weeks after you start working out regularly. 🤩

And second, let’s talk about your Heart Rate Recovery (HRR).

This is how fast your heart returns to its normal rate after you finish a workout. 

To track your HRR, just write down your heart rate the second you finish your workout, then write it down again exactly one minute later. 

Then, subtract the second number from the first number to get your HRR.

In general, a good HRR after one minute of rest is 18 beats or higher.

How to Track These Numbers:

You can track both your RHR and HRR pretty easily with an activity tracker or smartwatch, even if yours doesn’t specifically track these numbers.

It just takes looking at your heart rate on your tracker as soon as you wake (for RHR), or looking at it as soon as you stop exercising and again 1 minute later (for HRR).

AND… if you don’t have a tracker, you can take your pulse, as outlined in your In The Zone heart rate training guide.

Here’s something to keep in mind… a lot of factors play into those numbers, from your genetics, to your age, to how well you’ve been sleeping, to your fitness and health history, and even how stressed you are! 

That’s why it’s a good idea to track your own trends and not compare your numbers to other people’s!

To get more information on your heart rate Click Here to download our “In The Zone” E-Book with special offer inside!