Dear HnR team,
Recovery rate is directly related to the fitness of your heart which is reflected by your stamina level. In order to improve the fitness of your heard, you have no other option but to do your cardio training. By the way, the word cardio = heart. So, what you need to do is work out your heart, push it a little bit at a time, not too much at one time though, else you'll get heart attack. As you introduce more physical activity and endurance work to your body, your heart will start to adapt to that new load of work by getting stronger. Your heart is like any other muscles in your body cause it's made out of muscles. The more you train it, the stronger it gets.
A stronger heart need not pump so rapidly to get the required amount of blood through your body cause with each pump, more blood is pushed out. That can be measured by counting your resting heart rate.
As for the resting heart rate, MrX is 102 and MrY 146. That shows that after some exerting the heart, MrX's heart slows down and come back to his resting heart rate quicker cause 1) since his heart is fitter, it did not need to go very high during that 3 mins step test anyway and 2) the work load is considered light and easy for his body so no need for the heart to keep pumping on high for so long so it slows down and return to resting quicker. So as you deligently work on your cardio, your heart will eventually get stronger and hence, your resting and recovery rate will improve. Genetic, age, gender.... etc... do contribute in how fit you are but though you can't change those factor, you still can improve on your current condition.
Although it's good to belong to a gym so you have convinient access to exercise facilities, it doesn't mean that you can't exercise and stay fit without it. However, it does take you some extra effort and initiative to get yourself to go do some exercise if you can't go to the gym. What you can do in situations like this is to team up with some buddies. Get yourselve involved in some group sports like futsal or basketball. Whatever sports you like. Be apart of a team that meet up regularly to play. Chances are, if you have people to do your activities with and have fun at the same time, you'll adhere better.
Another thing is, you'll have to schedule your workout in your diary. You can't say that you'll workout when or if you have time. Make time for it. Maybe you can write a note that you'll wake up half hour earlier each day, take out a jump robe and jump 100x, do 50 push ups, 30 step ups, 50 crunches, stretch for 5 minutes. Write that down, stick it somewhere visible (eg: the bathroom mirror, at the side of computer monitor, next to tv), set your alarm clock to ring on a default time, 30 mins earlier than usual daily.
Do surround yourself with people who are enthusiatic about their exercise and get some inspiration from them. If you consistently hear people talking about eating right and exercise, chances are, you'll get influence as well. You can also stick the result of your "not-so-impresive" fitness age report on your office desk to constantly remind you of how much work you need to do on yourself. Write out some specific goals eg: I want to lose 2kgs a month, increase my push up by 2 a week and be able to reach my toes with legs straight by Christmas. Make it a mini project for yourself and tackle it one step at a time within your self given timeframe.
At the end of the day, it comes down to how much you want it and how much you're willing to sacrifice to achieve your fitness goals. I'm sure if you've set out a goal and make that as the purpose of your hard work, you're more likely to succeed. If you have very vague goals or don't understand the reasons behind what you're doing, your work will not worth up to anything much. No one likes to work hard aimlessly. So, set your aim/ target/ goal and constantly remind yourself of it. Subconciously, you'll start removing your butt off the chair and take actions that would bring you your desired results.
Ok, before i get carried away with typing and end up sending a long mail that takes up too much time to read, i better stop here and continue some other time.
All the best,
AMY
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