Finding your heart rate
- Find your pulse by placing 1 or 2 fingers (normally your 2nd and 3rd fingers) on the inside of your wrist on the side closest to your thumb or on your carotid artery which is on either side of your neck close to your wind pipe
- Press firmly until you can feel your pulse. Do not push too hard so as not to affect the pulse.
- For 10 seconds count the number of beats you feel. Multiply this number by 6 to get your heart rate
- For example if you counted 10 beats in the 10 seconds you would multiply 10×6=60 beats per minute
- Never check both carotid arteries at once to prevent cutting off blood flow to the brain
- When you are at rest your heart rate will be lower, when you start exercising your heart rate should increase since your heart has to pump more blood
Target heart rate
- Take 220-your age to get your max heart rate
- Multiply your max heart rate by 0.5 to get your heart rate for 50% or low intensity exercise
- Multiply your max heart rate by 0.7 to get your heart rate for 70% intensity or moderate intensity exercise
- Multiple your max heart rate by 0.85 to get your heart rate for 85% intensity or vigorous intensity exercise
- Start with low intensity and progress yourself to more vigorous intensity exercise
Reference: American Heart Association
Target Heart Rate Per Age
|
Age |
Target HR Zone 50-85% |
Average Maximum Heart Rate, 100% |
|
20 years |
100-170 beats per minute |
200 beats per minute |
|
30 years |
95-162 beats per minute |
190 beats per minute |
|
35 years |
93-157 beats per minute |
185 beats per minute |
|
40 years |
90-153 beats per minute |
180 beats per minute |
|
45 years |
88-149 beats per minute |
175 beats per minute |
|
50 years |
85-145 beats per minute |
170 beats per minute |
|
55 years |
83-140 beats per minute |
165 beats per minute |
|
60 years |
80-136 beats per minute |
160 beats per minute |
|
65 years |
78-132 beats per minute |
155 beats per minute |
|
70 years |
75-128 beats per minute |
150 beats per minute |