Concerns
A normal resting heart rate is between 60 and 100 beats a minute; the resting heart rates of well-trained athletes can be significantly lower, Mayo Clinic physical medicine and rehabilitation specialist Edward R. Laskowski notes. Athletes who participate in endurance events, such as cross country skiing and distance running, can have resting heart rates that approach 40 beats a minute. For your heart rate to stay low, you must maintain a regular exercise program. If you stop exercising, your heart rate will gradually increase.
Types
Aerobic exercise is the most effective type of exercise for lowering your resting heart rate. Generally, both moderate-intensity and vigorous forms of aerobic exercise are effective. According to the American Heart Association, the key is to keep your heart rate between 50 percent and 85 percent of your maximum for at least 20 minutes; you can calculate your approximate maximum heart rate in beats per minute by subtracting your age from 220. Examples of moderate aerobic exercises are brisk walking and stationary cycling; running would be considered a vigorous aerobic exercise. Resistance training can also reduce your resting heart rate by up to 11 percent, University of New Mexico researcher Dr. Len Kravitz writes.
Recovery
After you finish your aerobic workout, your heart rate should return to normal after approximately five minutes. As your aerobic fitness level improves, your heart rate will return to normal more quickly. If you have concerns that your heart rate is not recovering quickly enough, consult with a certified fitness professional or your doctor. They may recommend that you take a pulse recovery assessment.
