New Year's Fitness Tips By Heart Rate Watch Company: Why Resting and Recovery Heart Rate Are Important

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The Heart Rate Watch Company has released a series of New Year's Fitness Tips, the first on why resting and recovery heart rate are important to measuring your fitness level. Let these tips help get you off on the right foot during the New Year.

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Recovery Heart Rate, How Fast You Recover From Maximum Effort, Is Key To Measuring Fitness

The lower your resting heart rate, relative to your own average resting heart rate, and the faster you recover from sustained efforts, the better

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Resting and recovery heart rate are the two best measures of aerobic fitness according to world record holder Rusty Squire of the Heart Rate Watch Company.

"The resting heart rate tells an individual how well they have recovered from previous day's activities and their recovery heart rate shows the speed at which the body recovers from a sustained effort," says Squire. He adds, "The lower your resting heart rate, relative to your own average resting heart rate, and the faster you recover from sustained efforts, the better."


According to Squire it is best to take resting heart rate every morning and develop a simple average to calculate the average resting heart rate. "It is best to take a resting heart rate in the morning because no environmental variables, or stresses, have come to bear yet so it will be more consistent", says Squire.

A person can adjust their exercise schedule according to their resting heart rate according to Squire. "If you had a tough day yesterday and your resting heart rate is five beats above average this would tell me that you did not fully recover from the previous day, so this would not be a good day to do a hard workout," says Squire.


How fast a person can recover to 60% of maximum heart rate is deemed a complete recovery in fitness circles. "Imagine doing a 400 meter sprint at maximum effort," says Squire. He adds, "This will take you beyond anaerobic threshold up to near maximum heart rate and it is the number of seconds it takes you to recover to 60% that determines your recovery capability." Obviously, the faster one recovers, the better their fitness level is.

"Use a heart rate monitor when you exercise to keep track of recovery heart rate and track your resting heart rate daily," says Squire. Keeping track of this information will give real data as to how fitness is improving and will help adjust the exercise schedule according to how well recovered a person actually is.

"Polar heart rate monitors, Garmin GPS watches and other devices like them help gather the data you need to succeed and are an invaluable part of your workout kit," says Squire.


For those desiring more in-depth data make sure to download the two free fitness books authored by Squire entitled, "How To Successfully Use A Heart Rate Monitor" and "How To Elevate Fitness With Strength and Interval Training".

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Rusty Squire, President

Tarie Beck, CFO
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