Hello there, my name is Mr. Wilshire and in this lesson we are going to be looking at heart recovery time after exercise.

The outcome for this lesson is I can investigate the recovery time of my heart after exercise.

There are some key words to consider as we progress through this lesson.

The first is exercise, then it's heart rate.

After that is pulse, then arteries.

And finally, recovery time.

Don't worry if you're not too sure what some of these words mean, the definitions have appeared on the screen for you there.

You can pause the video now and refresh your mind if you need to.

The first part of this lesson is called changes in heart rate.

Whether you are exercising, working, relaxing, or even sleeping, your heart is constantly pumping blood around your body.

Here you can see an image of the heart.

Certainly doesn't look like the heart that you get in Valentine's Day cards does it? Your heart does this so that oxygen in the blood can be delivered to the different parts of your body.

This keeps them all working.

Heart rate is measured in beats per minute, or bpm.

Each time your heart beats, it can be felt as a pulse.

In places where your arteries pass close to your skin, such as your wrist and your neck, we can use two fingers to feel a pulse and count heartbeats to find a heart rate.

You could do this now if you wish.

You can pause video and have a go.

Put two fingers to find the pulse in your neck or maybe even the pulse in your wrist.

Pause the video, if you wish.

Hopefully, you found a pulse and were able to measure some kind of heart rate there.

Remember, the arteries that are closer to the skin are able to pump the blood and so that's the thing that you can feel pumping around your body.

Where can we find a pulse to measure our heart rate? Is it in our lips and our eyelids? Is it in our wrist and our neck? Or is it inside our elbow? The correct answer here is B, in our wrist and neck where arteries pass close to the skin.

That's where we can find a pulse to measure our heart rate.

When your body is not active or exercising and you feel calm, (sighs) you've got a resting heart rate.

Might be what you're doing right now.

Activities like writing at a desk or reading a book would give you a resting heart rate, just like these children are doing here.

For adults, a resting heart rate is usually between 50 and 90 bpm and that is considered to be healthy.

Remember, everybody is different, so everyone is gonna have a slightly different result, aren't they? Stop and think.

What's a healthy resting heart rate for adults? Is it 30 to 70, 40 to 80, or 50 to 90? The correct answer here is C, 50 to 90 bpm.

Remember though that everyone is gonna have a slightly different average depending on their size, their height, or the type of activity that they usually like to do.

Exercise makes our heart rate increase.

Laura says, "Well, I think this is because the heart has to pump harder to make your muscles move." Lucas says, "Well, I think it's because it needs to pump your blood around your body faster." Hmm, what do you think? Who do you agree with? Pause the video now and discuss.

Who did you agree with then? Which of the children here is correct? Our muscles need oxygen to work.

When our muscles are working harder, they need more oxygen.

Just like you can see some children enjoying their break time and exercising.

Oxygen is delivered to muscles in the blood.

Your heart pumps faster during exercise so it can get more blood and therefore more oxygen.

This then transfers to your muscles so that they can keep on working.

As your muscles start to use the oxygen and nutrients that the blood is able to deliver to it, it then starts to produce carbon dioxide and that is then returned to the heart.

It's all part of the circulatory system.

Izzy says, "Sometimes I notice my heart rate increases when I'm reading a scary book or, or I'm feeling a bit nervous about something, but my body is not active.

Why does this happen?" What do you think? Why does Izzy's heart rate increase if she's reading something scary or feeling nervous? Pause the video and discuss.

What answers did you come up with? Why does this happen to Izzy? When we feel scared, our body responds by getting us ready to escape from danger.

Our heart will pump faster so more oxygen is being delivered to our muscles and we are better prepared to run away if we need to.

This is why we get out of breath.

This is a really useful mechanism.

Millions of years ago, for example, when prehistoric humans had to look out for predators like bears and saber-tooth tigers.

Here you can see an image of a saber-tooth tiger.

To be able to escape quickly, your heart rate needed to be high.

It's no good starting out jogging when you're running away from something that's likely to try and kill and eat you.

So in this example here, having a high heart rate whilst hunting or whilst on a lookout for a predator like this, they were able to escape a lot quicker.

Your heart is just getting you ready.

It's getting you ready for danger.

Stop and think.

Why does our heart rate increase when we're physically active? Is it to pump more sweat, to keep the body hydrated, to deliver more oxygen to the muscles, or to push the muscles and help them keep moving? Decide on your answer and restart the video.

The correct answer here is C, to deliver more oxygen to the muscles.

That's why our heart rate increases when we're physically active.

So here is task A.

Compare your resting heart rate with your heart rate after exercise.

There's four different parts here.

The first part is to sit or lie down and relax.

The second is to find your pulse.

Remember, that could be either in your neck or it could be on your wrist.

You can use two fingers to find your pulse.

So find your pulse and measure your resting heart rate by counting the beats in 30 seconds, then multiply that number by two.

Third section is to jog on the spot or do some star jumps for one minute, then find your pulse and measure your heart rate again.

So you're going to be doing a minute of relaxing and then a minute of jogging.

Step four of this task is to find the difference between your resting heart rate and your heart rate after one minute of exercise.

So you need to find the difference here.

That means you need to subtract something from something else.

I'll let you decide what you need to do there.

Good luck with your task.

Restart the video when you've done that.

How'd you get on? Hopefully you're a little bit more outta breath than you were before.

Were you then able to find the difference? Let's find out.

Alex says, "Here are my results.

Are they similar to yours?" Remember, everyone's heart rate is going to be slightly different depending on how their heart beats.

Everybody is different, so don't worry if yours is very different to this or different to everybody else's.

So Alex's resting heart rate was 74 bpm, his heart rate after exercise was 116 bpm, and by subtracting the resting, taking away from, the heart rate after exercise there, the difference was 42 bpm.

Was yours different or much the same? Well done for completing that task.

The second part of our lesson is called heart recovery time.

So when we stop exercising, our heart rate will slow down.

Here you can see someone checking their heart rate using their phone as a timer.

The recovery time is the time that it takes your heart rate to return to its resting rate once you've finish being active.

You can find your recovery time by checking your heart rate immediately after exercising.

They say immediate because your heart rate is going to start to return to normal, isn't it? So when you stop exercising, your heart will keep on pumping for a little while and then realise that your exercise has stopped and your heart rate will begin to slow down again.

You might also notice that your breathing starts to return to normal too.

So resting and checking your heart rate again at regular intervals, such as every minute, is going to help here.

Alex says, "My heart rate before exercising was 68 bpm.

I checked it right after exercising and it was 116 bpm.

I checked every minute until it was close to 68 bpm again.

It took five minutes for this to happen." Ah, so the body realised that he'd stopped exercising and then started to slow his heart rate down.

But this took a little while, didn't it? It's almost as though the body was preparing himself for more danger or more exercise.

Let's stop and think.

Recovery time is the time it takes for your body to stop sweating after exercise, your breathing to return to normal after exercise, or your heart rate to return to its resting rate after exercise? What do you think the answer is here? Recovery time is the time it takes for your heart rate to return to its resting rate after exercise.

Remember, everyone's recovery time is going to be slightly different depending on your body.

The stronger your heart is, the quicker your recovery time will be.

Here is an athlete, someone who is used to running, jogging, climbing, used to getting their heart rate going up all the time.

Being physically active and exercising regularly can improve your recovery time and our overall health.

So whether that be jumping, playing in the park, or just going for a walk, all of these things are part of being active and exercising regularly.

People who work from home all the time might find it easier to just go for a walk around the block, and that's why at school you have a good playtime, break time, or lunchtime to be able to get out and do something active.

It keeps you healthy and it keeps your heart healthy.

Athletes, however, they spend a lot of time training, don't they? So they've got a much faster recovery time than average.

Their body's used to being go, go, go all the time, isn't it? Their heart is used to being told to beat quickly all of a sudden.

Here you can see an example of some athletes.

So a very long recovery time is considered to be a sign of poor heart health.

So if after exercise you're sitting there constantly waiting for your heart to recover, it could mean that you have poor heart health, but it's okay though because we know that we can fix this by exercising a little bit more and getting our heart used to beating quickly.

Andeep says, "Exercise is just running or lifting weights.

Those things are boring." Do you agree? What do you think here? Pause the video and discuss.

Any activity where we're using a lot of effort to move our bodies is exercise.

Could be anything that you see the children doing here.

Could be dancing, playing around, hiding and playing hide and seek, or doing something really strenuous there and using the monkey bars there to swing from one bar to the other.

Dancing, swimming, climbing, and lots of different sports are all types of exercise that are going to help to keep your heart healthy.

So if you enjoy even singing and dancing around while you are doing that, that's a form of exercise.

As well as choosing to spend some time exercising, we could also do things like taking the stairs instead of lifts, walking instead of using a car for short journeys, or playing games that require you to be active rather than the ones that are played sitting down.

There are lots of different types of games that you can play in this way.

I wonder which ones you enjoy.

I wonder if you can think of any other things that you could do which could help you be exercising.

Remember, think of some things here that are not too strenuous.

Just something that's going to get your heart rate going again.

Something simple like taking the stairs.

Have a quick think, restart the video when you've done that.

I wonder what ideas you came up with there.

It could be something simple like walking sideways along the curb, for example.

Or maybe you're going to try and take more steps on your way to a certain area.

You could try just lifting your knees up a little bit higher when you walk as well.

These are all things that are gonna start getting your heart rate going up again, and that's gonna help make your heart healthy and more ready for exercise, thus improving your recovery time.

Stop and think.

How can we improve our recovery time? Which of these answers is correct? Is more than one of them correct? Is regular exercise best or regular reading? Increasing time spent sitting down, increasing your nutrient intake, or increasing physical activity? Have a think.

Restart the video when you've done that.

Correct answers here is regular exercise and increasing physical activity.

Regular reading is going to empower your brain, but it's not really gonna get your heart rate going all the time.

Increasing time spent sitting down is only gonna have the adverse effect, isn't it? And increasing your nutrient intake may do funny things to your diet, so always think carefully before you do anything of the sort.

Let's move on to the final task.

This is task B.

There's a couple of parts to this.

So the first part is to investigate how your heart recovers after exercise.

These are your instructions.

Step one, measure your resting heart rate or use the measurement that you took for task A.

Step two, exercise for three minutes.

You could jog, skip, dance, or carry out any other activity that uses a lot of effort to move your body.

Three, measure your heart rate as soon as you finish exercising and record your findings in the table.

Step four, sit and rest for one minute then measure your heart rate again and record your result.

Step five, repeat step four, measuring your heart rate every minute until it returns to what your resting heart rate is.

So find your resting heart rate, do some exercise, and then see how long it takes for your heart to return to normal.

Here's a table that you could use.

The first bit there says resting.

The next bit is immediately after exercise.

Then after one minute of rest, two minutes of rest, and three minutes of rest.

Before you start, you could make a little prediction.

Do you think that your heart health is particularly good? Is your heart going to return to normal relatively quickly or do you think it's going to take a long time? And if so, why do you think that is? Have fun with this task and have a go recording your heart rate.

Best of luck.

See you in a moment.

How did you get on? Did your heart rate return to normal relatively quickly or did it take a while? Let's find out.

Here is Alex and he says, "Here are my results.

Are yours similar?" They could be or they might not be.

Remember, everybody is different.

His resting heart rate started at 74 this time and then immediately after exercise it rose to 116 and then slowly started to come down at about 10 bpm or so per minute.

He then ended up with a resting heart rate of 76.

I wonder if he would've tested for four minutes after rest whether he would've returned to 74 bpm.

Here's the second part of this task.

You need to create a line graph here to show your results.

So there you can measure your heart rate and bpm up the side and time after exercise, the minutes along the x-axis there.

You could use the ideas provided here as a starting point.

So have a go creating your own line graph, showing your heart rate after exercise.

Best of luck with your task, see you in a moment.

How did you get on? Well, here is what Alex did.

He said, "My recovery time was three minutes because it took that long for my heart to return to its resting rate.

Your line graph might look different to mine depending on your own recovery time." So you can see there how he has plotted each different section.

So each X is showing a different minute, starting at the zero point when he first did it, and then each minute after that.

And you can see there's definitely a decline there, isn't there? That's his recovery time overall, returning to normal.

You could if you wanted to start off with maybe a minus one, showing your resting heart rate before you did all this activity as well, but I'll leave that up to you to decide.

Let's summarise our lesson.

A healthy adult resting heart rate is between 50 and 90 beats per minute, or bpm.

Recovery time is the amount of time it takes your heart to return to its resting rate after being active.

We can check our resting heart rate and recovery time by finding our pulse.

We can improve our recovery time and overall heart health by exercising regularly.

Well done for completing that task.

I hope that you are gonna have a little think about how you might be able to get your recovery time down and see if you can have a healthier heart in the future.

Best of luck to you.

I'd be Mr. Wilshire.

Thank you very much for listening.