Your heart rate is an important factor to consider when exercising. Ideal heart rate is generally expressed as a percentage of your projected maximum heart rate. Figuring out your ideal heart rate is easy if you follow a few simple steps. By knowing your ideal heart rate for your fitness goals you’ll be better able to safely and effectively program your workouts.
Preparation
Step 1
Learn to take your pulse. If you do not have a heart rate monitor, you can find your heart rate using your pulse. Turn your palm up. With your opposite middle and pointer fingers, find the artery toward the outside of your wrist, in line with your pointer finger. Count the number of beats you feel for 15 seconds. Multiply the number of beats by four. This number represents your beats per minute.
Step 2
Find your resting heart rate. Wear your heart rate monitor to bed. As soon as you wake up, write down the number on your wrist display. If you do not have a heart rate monitor, use your pulse to determine your resting heart rate.
Step 3
Match the correct percentage to your goal. If you are not yet in shape, use a heart rate between 65 and 75 percent. Stay between 75 and 85 percent for an intermediate to advanced workout.
Calculate your Heart Rate
Step 1
Start with 220.
Step 2
Subtract your age. Then subtract your resting heart rate.
Step 3
Multiply the result by your desired training intensity percentage. For example, if the result of Step 2 is 120 and your desired training intensity is 75 percent, the result would be 90.
Step 4
Add your resting heart rate to the result of Step 3. This is your ideal heart rate based on your desired training percentage.
Tips and Warnings
- If you cannot wear a heart rate during exercise, many cardiovascular machines have built in monitors in the handles.
- If you have a heart condition, see a doctor before starting an exercise program.
Things You'll Need
- Heart rate monitor
- Watch
- Calculator
References
- "Essentials of Strength Training and Conditioning 3rd Edition"; National Strength and Conditioning Association; 2008
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals 3rd Edition"; Cedric X. Bryant and Daniel J. Green; 2003
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