Among the new health features of watchOS, Apple calls Cardio Recovery. Follow us for an in-depth look at the feature, how to track it with Apple Watch, why it’s valuable, what Cardio Recovery numbers are good at, and tips on how to improve it.
It turns out that Cardio Recovery is something that was previously available on Apple Watch under the widely used term “heart rate recovery”. With watchOS 9 and iOS 16, Apple renamed the Cardio Recovery feature — perhaps to match its Cardio Fitness (VO2 max) metric in the Health app. Notably, the feature didn’t previously appear in the Health app – only in the Fitness app – but is now available in iOS 16.
Like HRV and Cardio Fitness, Cardio Recovery or Heart Rate Recovery is a lesser-known health metric that’s measured by Apple Watch every time you complete a workout. Whether you’ve never used the feature before or are curious about why it’s useful, how to ensure you get accurate readings, or how to improve yours, read on 😁.
What is Cardio Recovery and why is it important?
Cardio Recovery measures how much your heart rate drops immediately after exercise. As with heart rate variability, heart rate recovery (HRR) offers insight into the health of your heart based on how quickly it responds to the autonomic nervous system.
MedPage today explains HRR like this:
Measurements of this activity reflect the balance between the sympathetic nervous system (which activates fight and flight responses) and the parasympathetic nervous system (which activates “rest and digest” activities) and have been shown to be strong predictors of mortality.
An abnormally low HRR has been found to be a predictor of individuals being twice as likely to die within six years in any of the most cited studies – referenced over 1,000 times – from Cole, Blackstone, Pashkow, Snader and Lauer.
Related:
What are the good numbers of Cardio Recovery?
More recent studies validating the study by Cole et al. the results show that cardiac recovery or heart rate recovery of 13 or morer (meaning a drop of 13 bpm or more) after 1 minuteOr 22 or more after two minutes is within the normal/healthy range.
However, keep in mind that to most accurately test heart rate recovery, you will need to stop your apple watch workout recording right after your workout. For example, if you leave your workout running after finishing, stretching, sitting, relaxing, and then completing the workout, you will see low HRR numbers because Apple Watch does not compare your workout heart rate to your 1 minute and Heart rate after 2 minutes of exercise.
Likewise, workouts that include a cooldown will also skew the HRR numbers. And third-party apps that support starting workouts on Apple Watch like Peloton, etc. can also end workouts before the wearable can measure your heart rate recovery. In these cases, heart rate recovery numbers will not appear on Apple Watch or iPhone.
Don’t worry if you notice a low HRR here and there. These numbers may vary depending on your age among other factors. But if you see yourself consistently below the numbers above, and you stop Apple Watch workouts right after you finish exercising, it might be worth seeing your doctor.
A 2018 study published in the Journal of the American Heart Association concluded that heart rate recovery measured just 10 seconds after exercise may be more accurate in predicting mortality, but Apple Watch sticks to the more traditional approach of 1 and 2 minutes.
Another way Cardio Recovery is helpful is for people who have had a heart attack. There is been research that shows Cardio rehab can improve heart rate recovery by 18 to 22 beats per minute (thanks, Brandon!).
Apple Watch Cardio Recovery: How to Track and View
apple watch
Apple Watch will automatically track your Cardio Recovery (heart rate recovery). This happens when you finish your exercise tracker, so be sure to leave your wearable device on for three minutes afterwards (per apple).
To view your data (Heart Rate Recovery in iOS 15/watchOS 8 and earlier, and Cardio Recovery in iOS 16/watchOS 9):
- On Apple Watch, go to Heart rate app
- Swipe or scroll down
- As long as you have a saved workout for the day, you should see a Recovery section in watchOS 8, labeled Post workout in watchOS 9
- Tap it to see details
- Cardio/heart rate recovery shows how much your heart rate has dropped 1 and 2 minutes after your workout
- Keep in mind that you will need to leave your Apple Watch on after workouts for the HRR reading to be measured
- To see data from previous days you will need to head to your iPhone, follow below
iPhone
In the Health app (only with iOS 16)
- In iOS 16, head to the Health app on iPhone
- Choose the Browse tab at the bottom right
- Press now Heart
- Seek Cardiac recovery
- You can now see all the data you have collected with Apple Watch, tap the D/W/M/6M/Y tabs at the top to see different time periods
Option 2 – iOS 16, 15 and earlier versions
- To see Apple Watch Cardio/Heart Rate recovery data for past workouts, go to iPhone fitness app
- Choose the Summary tab basically
- Press a recent training from the main screen or press your activity rings > choose a day > swipe down to find your workout(s)
- Find your heart rate data near the bottom > swipe left to right to see your Cardio/heart rate recovery
Interestingly, Apple does not include heart rate/cardio recovery data in the Health app under the heart section in iOS 15 and earlier.
How to improve cardio recovery?
There are several ways to improve cardiac recovery (heart rate recovery). Clothing manufacturer Whoop has shared this list of tips to improve the responsiveness between your heart and your autonomic nervous system:
- Quality sleep
- Stay hydrated
- Have a nutritious diet
- Practice meditation or breathing
- Reduce stress
- Avoid alcohol
Learn more 9to5Mac tutorials:
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Create a Facebook account 2022
Anyone can Create a new Facebook account. if you want Create a Facebook account
or configure it, see this guide. Here you will find step-by-step
instructions on how to set up a Facebook account in different ways, how
to get a Facebook page for your business.
Advantages of creating a Facebook account
It’s
no secret that Facebook is one of the biggest social media platforms
today, it is dominating the social media market where you can find all
your friends, relatives and colleagues, follow the content you want and
reach the celebrities who know you. . , in short, Facebook offers the
following features:
Meet new people on social media.
Share photos, videos and moments.
Find local events.
Perfect game collection to spend your free time.
Watch live and important videos.
Buying and selling from within the Facebook app.
Good notification system for all updates.
Create a new Facebook account without a phone number
naturally, How to create a Facebook account
Very simple, almost all users know, simple and not at all
complicated, but one of the requirements to create your personal
Facebook account is that you have a phone number to confirm it. account
when you create it, but to the delight of some users, you can Create Facebook account without a phone number easily through your android phone.
How to Create a New Facebook Account Without a Phone Number
Facebook
It is a social and business website for some users, but when you have a
personal Facebook account and you have some business and you want
customers to connect with you on Facebook, you should not provide your
personal account to protect privacy and not . frequently throughout the
day, so you will have to Create a Facebook account another to
receive your orders. And some people want another Facebook account just
to hang out with friends. Let’s learn together How to Create a Facebook Account Without a Phone Number in the next paragraph.
How to Create a New Facebook Account Without a Phone Number
necessary process Create a Facebook account
Not tied to a phone number You have an Android phone and it just needs
to be an Android phone. Then follow these steps to create an account on
your phone without the help of a laptop:
Access the Google Play Store.
Find Facebook Lite Facebook.
Then download and install the app on your phone.
Open the app and choose the language that suits you best.
Click Create New Account.
Then fill in your first and last name.
When you reach the phone number step, you will find the registration via email at the bottom of the screen.
Click to register via email.
Type your e-mail.
Then click next and wait for the activation code to be sent to your email.
Then add the activation code.
Fill in the registration information.
The second way to create a new Facebook account without a phone number
There are many ways To create a Facebook account
No need for a phone number to sign up for an account. One of the ways
is to use a number that is different from your personal number, like
using a fake number from the Internet, and you can find many
applications in the Google Play Store that provide this service, and it
is a service that creates Americans, for example, or numbers that Brits
must activate social media accounts like WhatsApp, Facebook, Instagram
and other social media sites. With these apps you can create an account
on any app and get a fake number with which you can easily create an
account on the Facebook social networking platform and associate the
fake phone number with that account.
imperfections Create a new Facebook account without a phone number
Activating a Facebook account with a fake number has disadvantages and
harms, mainly losing your account in an application that provides a
service to create fake numbers. You are from Facebook on your phone
number, in this case you cannot receive the code because you do not have
a dummy account. Or because Facebook has received many complaints
about your personal Facebook account and wants to verify the credibility
of the account holder by sending a code on your phone or on the number
you linked to the account, here in this case we are talking about fake
numbers.
Configure your Facebook profile
If you are new to this social networking platform then… Create a Facebook profile It can be stressful for you. So here are some tips to help you get started with Facebook:
Add
a Profile Photo – You should add your photo first so your friends and
acquaintances can easily identify you and send you friend requests.
ADD
SOME FRIENDS – Start looking for your friends and send them friend
requests, but make sure not to overdo it, as this can block your FB
account or get Facebook arrested.
Privacy settings – Create a new Facebook account
one thing and managing it is another; Understand your privacy settings
before posting too much personal information on Facebook. It’s
important to know how you share your personal information with others
and with the Facebook app so you don’t run into privacy issues.
Important
tip – If you are using a Facebook account on a public network, never
share your password with anyone. Also, do not enter the wrong password
multiple times as this will deactivate your Facebook account.
Are you having trouble logging into your Facebook account?
If you are unable to log in to your Facebook account, you can recover it by following these steps:
Try to recover your Facebook account
If you find that your password is invalid or missing, try resetting it.
If
you’re having problems with your email, username or phone number, try
logging into your account with an alternate email or phone number.
If
you signed up for a Facebook account via email, you’ll need to contact
your email service provider to access your Facebook account email to
sign in.
Reasons why Facebook account fails
You
will only see a message that your account is disabled when you try to
log in. If you don’t see this message, you have another problem logging
in. Your Facebook account can be disabled for many reasons. some
examples:
Posting content that doesn’t follow Facebook’s terms.
Using a fake name.
Personify someone.
Continue to engage in behavior that isn’t allowed on Facebook and that violates our Community Guidelines.
Contact others for promotional, advertising, abusive or harassing purposes.
How to create a new Facebook account
if you want it now Create a new Facebook account Using your phone number instead of your email address, you need to follow these steps:
Go to facebook.com and click Create New Account.
Enter your telephone number and other personal information requested in the “Registration” form; Click “Login” when finished.
Enter
the verification code you received on your mobile number and click
Continue. That’s all you need to do to set up a new Facebook account
with your phone number.
distance Create a Facebook account newYou
can manage your account settings and keep it private or open to the
public. For further use, just enter your email address/phone number and
password when creating your account to login your Facebook account.
How to Create a New Facebook Account on Your Computer
Here we will learn how to create a new Facebook gmail account on computer, and here are the necessary steps:
Click Create New Account.
After that, a window will appear where you need to enter:
Your first and middle name.
Your gmail (which we created earlier).
Account password.
After completing these steps, you have to click on Create a Facebook account.
After that, a window will appear asking you to confirm the email as follows:
All
you have to do is go to your email inbox and you will find a message
from Facebook, you have two options, click on the blue confirmation
option or copy the confirmation code and add it to the previous window.
Facebook account verification without number
After entering the code, click Confirm below.
so you did Create a new Facebook account on Gmail.
Create a Facebook account on your phone
When using your phone to create a new Facebook Gmail account, you must first Download the Facebook app from Google Play
If you are using a phone with limited specs, not enough storage space
or don’t want to consume your internet package quickly. Facebook Lite
is the right app. Now, let’s start explaining:
Open the Facebook app.
Click Create a new account and grant it to Facebook Permissions to complete account creation.
In the next window, click on the Next option to start creating a new email account on your phone.
Enter your name and tap Next, select your date of birth by month, day and year and tap Next again to go to the next step.
Select your gender and click Next.
In
the next step you will be asked to enter a phone number but we are
creating a new facebook gmail account without phone number or email so
you should choose email login option. Then enter your email and click
next.
After
that, you must enter your password, then a window will appear to
confirm the registration process, just click on the “Register” option.
In the Save Login Information window, you can save the information in an application Facebook So that you can access your account easily next time.
After that you will be ready Create a new Facebook account.