You might need or want to check your heart rate for several reasons, including to determine whether your heart is under stress and beating too fast, or if you are exercising at a heart rate that will allow you to reap cardiovascular benefits. Before you can know if your heart rate is within normal or exercise range, you must first determine what your maximum heart rate should be. If you are on medications or under any sort of medical treatment, the Cleveland Clinic explains, your maximum heart rate may need to be adjusted. In this case, consult your physician for your recommended maximum heart rate.
Step 1
Determine your maximum heart rate by subtracting your age from 220. During exercise, your heart rate should be between 60 and 80 percent of your maximum rate. For example, a 50-year-old woman would have a maximum heart rate of 170 beats per minute. When exercising, she should keep her heart rate between 102 and 144 beats per minute.
Step 2
Position yourself where you can see a watch or clock with a second hand.
Step 3
Lie one arm out and turn it so your wrist is facing upward.
Step 4
Place the index and middle fingers of your other hand along the inside of your wrist, just below the bottom of your thumb. If you can not feel your pulse right away, move your fingers around until you do. If you cannot find your pulse on your wrist, follow the directions in step 5; otherwise, move on to step 6.
Step 5
Place the tips of your index and middle fingers on the upper front of your neck, just under your jaw and to the left or right of your windpipe. If you do not feel your heart beat at first, gently move your fingers around until you locate it.
Step 6
Look at the clock or watch, and when the second hand lands directly on a number begin counting. Count the number of beats for 15 seconds, then multiply by 4. That is your heart rate.
Tips and Warnings
- You can also count for 10 seconds and multiply by 6, count for 20 seconds and multiply by 3, count for 30 seconds and multiply by 2, or count your heart rate for a full minute for the most accurate reading, according to The Walking Site.
- When starting an exercise program, begin at the low end of your target heart rate, and gradually increase to 85 percent over time. Never go above 85 percent, as this can put unnecessary stress on your heart.
Things You'll Need
- Clock or watch with second hand
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