One of the primary health features in watchOS is known as Cardio Recovery. Let’s dive into the details about this feature, its monitoring with the Apple Watch, its significance, optimal Cardio Recovery values, and tips for enhancement. Initially, Cardio Recovery was referred to as “heart recovery”. In watchOS 9 and iOS 16, Apple renamed the feature to Cardio Recovery, likely to align with its Cardio Fitness (VO2 max) metric in the Health app. This feature was not initially present in the Health app but now exists as HRV, Cardio Fitness, and Cardio Recovery. It is a well-established health metric monitored by Apple, which updates every time you track your workout. If you’ve never explored this feature or need to understand its importance, accuracy, or how to improve it, keep reading. What is Cardio Recovery, and why is it important? Cardio Recovery gauges how much your heart rate decelerates after a brief exercise session. Similar to heart rate variability, heart rate recovery (HRR) offers insights into your heart’s health and its responsiveness to the autonomic nervous system. MedPage Today defines HRR as an assessment of sympathetic and parasympathetic nervous system equilibrium, indicating potential life-threatening risks. A low HRR has been linked to a higher risk of mortality, according to a well-cited study by Cole, Blackstone, Pashkow, Snader, and Lauer. Additionally, recent research supports a normal/healthy Cardio Recovery, with a heart rate drop of 13 bpm or more after 1 minute, or 22 bpm or more after 2 minutes post-exercise. It’s essential to stop your Apple Watch recording immediately after your workout for accurate heart rate measurement, as leaving it running post-exercise can result in distorted HRR numbers. Factors such as cold exposure and third-party workout apps may also affect heart rate recovery readings. Occasional lower HRR measurements may not be a cause for concern, as they can vary based on individual factors. However, consistently falling below the recommended levels, along with immediate post-workout recording, may warrant a medical assessment. Although a 2018 study implied that a 10-second post-exercise heart recovery is a more precise predictor of fatality, the Apple Watch adheres to the traditional 1 and 2-minute methods. Another valuable aspect of Cardio Recovery is its utility for individuals with cardiac concerns. Studies have shown that cardiac rehabilitation can enhance heart rate by 18-22 bpm. Apple Watch Cardio Recovery: Monitoring and Viewing on Apple Watch To observe your Cardio Recovery, let your Apple Watch remain on for three minutes post-exercise. Navigate to the Heart Rate app on your Apple Watch after completing your workout, and in watchOS 9 and 10, select the Post-Workout (Recovery in watchOS 8) section to view your Cardio/heart recovery improvements. For previous day’s data, refer to your iPhone’s Health app under the Browse tab, and in iOS 16 or 17, choose Heart, then Cardio Recovery for a comprehensive display of your Apple Watch-provided data, offering options to view different time frames. An alternative approach is accessing the Fitness app on your iPhone, selecting the Summary tab, and choosing your desired workout to view your Cardio/heart rate details. Notably, iOS 15 and earlier versions do not include Cardio recovery information within the Health app’s heart section. Recommendations for Enhancing Cardio Recovery Several methods can improve Cardio Recovery, as recommended by wearable provider Whoop to foster heart-autonomic nervous system harmony: acquiring sufficient sleep, engaging in physical activities, consuming a balanced diet, practicing meditation or relaxation techniques, mitigating stress, and abstaining from alcohol. For more informative articles, visit 9to5Mac Education. FTC: We use affiliate links, find out more.
