The Definition of Recovery Heart Rate for an Aerobics Instructor

During an aerobics class your instructor may tell you to find your recovery heart rate. This can be a useful estimate of your fitness level, but only if you know what it is and how to find it. Familiarize yourself with this measure and use it to track your fitness.

  1. Definition

    • Your recovery heart rate isn't actually a heart rate. What it is, is simply the difference between your heart rate when you're exercising and your heart rate a couple of minutes later when you're recovering. According to Folsom Lake College, a common recovery heart rate is 20 to 30 beats per minute. A fitter person will have a lower rate, while a less fit person will have a higher rate.

    Taking Your Heart Rate

    • To find your recovery heart rate you need to be able to find your heart rate. You can rely on a heart rate monitor, or you can take your pulse manually. To find your heart rate manually, place your index and middle fingers on your wrist near the base of your thumb or on your neck on either side of your Adam's apple. Time 15 seconds on a stopwatch. Count the number of beats you feel during this 15-second period. Multiply this number by four to get your heart rate.

    Finding Your Recovery Heart Rate

    • To find your recovery heart rate, take your heart rate while exercising. Stop exercising and wait one or two minutes. Then take your heart rate again. Simply subtract the second heart rate from the first heart rate to get your recovery heart rate. For instance, if you have a heart rate of 140 beats per minute when working out and a heart rate of 110 beats per minute two minutes later, your recovery heart rate is 30 beats per minute.

    Considerations

    • Finding your pulse can be difficult if you're not used to it. Ask your aerobics instructor to help you position your fingers properly if you're unable to find your pulse.

      Always consult a physician before starting a fitness program like aerobics. Your doctor can tell you what your safe heart rate zones should be. In addition to your recovery heart rate, you should know your maximum heart rate. As a general rule of thumb this will be 220 minus your age, but your doctor can give you a more precise figure.