The Normal Values for Post-Exercise Heart Rates

When performing cardio, the best measure of a workout’s intensity is the heart rate, measured in beats per minute. Resting heart rate values -- those during warm-up and then when the exerciser is working his hardest to breathe and maintain pace -- provide valuable data for monitoring progression of a cardio session and of the exerciser’s overall health. Often overlooked, the post-exercise heart rate -- specifically in the first two minutes after exercise is stopped -- may be predictive of heart health and mortality.

  1. Resting Heart Rate

    • Your heart rate should average 60 to 100 bpm at rest.

      Your normal heart rate at rest varies depending on your age and fitness level. Measure it by placing your first two fingers -- not your thumb -- over your wrist or carotid pulse points and counting the number of beats you feel over the course of one minute. For healthy people over the age of 10, an average heart rate is between 60 to 100 beats per minute.

    Cardio Ranges

    • A 35-year-old should aim for 111 to 157 bpm during cardio.

      When performing aerobic exercise, two values are used to help determine your ideal heart rate to ensure an effective workout: maximum heart rate and the range of acceptable heart rates to be sustained during exercise for someone of your age. Maximum heart rate is calculated by subtracting your age from 220. Therefore, for a 35-year-old, the maximum heart rate would be 220 minus 35, or 185. According to the National Institutes of Health, an effective cardio workout is performed at 60 to 85 percent of your target heart rate for 150 to 300 minutes per week. For a 35-year-old, this translates to maintaining a heart rate of 111 to 157 bpm during a workout session.

    Post-Exercise

    • Your heart rate should be close to normal two minutes after exercise.

      The post-exercise heart rate is usually measured at one to two minutes after exercise is stopped. However, the heart rate after exercise is not as valuable to know as how quickly your heart returns to its resting rate after exercise. Your post-exercise heart rate should be as close to your resting heart rate as possible within two minutes after you stop exercising.

    Why It Matters

    • Studies show a link between post exercise heart rate and mortality.

      A 2004 study of more than 2,000 men in "The American Journal of Cardiology" showed that a smaller decrease in heart rate immediately after exercise correlated with the presence of coronary artery disease and was predictive of mortality. When monitoring the progress of your aerobic fitness, pay attention to your heart rate’s return to normal, and always consult with your health care provider before beginning or making a change to your fitness regimen.