Here’s how you can improve your HRR:

1. Exercise:

Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week

2. Diet

Focus on foods for cardiac health, including healthy fats: omega3 from nuts, fish and supplements, in addition to extra virgin olive oil (EVOO).

Polyphenols from EVOO, berries and dark chocolate support recovery due to their anti-inflammatory and antioxidant properties.…

Here's how to Measure your (HRR)

1. Exercise vigorously
2. Record peak heart rate
3. Rest 1 minute
4. Record heart rate again
5. Subtract second reading from peak

Result is your 1-minute HRR in bpm.

Compare Yourself to Elite Athletes and the General Population with These Graphs:

a. Two cohorts of young and adult elite athlete males.
b. A general population cohort of regular active adult males

Sadly, reliable numbers are lacking for fit females per age group.

The unavailability of such HRR numbers per age group for healthy and fit women is a sign that disparities in representation in clinical literature -if declining- still exist.

We will soon take action with the…

What is Heart Rate Recovery?

HRR is a marker that indicates how quickly your heart rate drops back to resting heart rate after exercise, indicating cardiovascular fitness and health.

My HRR is 37 bpm which is higher than 75% of elite athletes and 99% of the general population..

My heart recovers faster than 75% of elite athletes and 99% of the general population..

This biomarker, known as Heart Rate Recovery (HRR), is a key indicator of cardiovascular fitness.

Here is what you can do to measure, compare, and improve yours. 🧵

Prompt this in your favorite AI tool: “From all of our interactions what is one thing that you can tell me about myself that I may not know about myself”

Mine:

Humans are great at fighting enemies: the other political party, the other team, the group with different ideas.

Death is currently a friend of culture, but it will soon become its enemy.