Jogging is a great form of cardiovascular exercise and is most beneficial when done at an adequate pace. The American Heart Association recommends measuring your pulse periodically as you exercise and staying within your target heart rate, which is 50 to 85 percent of your maximum. Heart rate can be measured while jogging using pulse palpation or a heart rate monitor. Although heart rate monitors are accurate and reliable, they often come with a large price tag. Pulse palpation is the easiest and cheapest way to check your heart rate while jogging.
Step 1
Locate your pulse sites before you begin your jog. Your radial artery is located on the thumb side of your inner wrist and your carotid artery is found in your neck just below your jaw and to either side of your wind pipe. Your carotid pulse is most likely easier to locate, but be sure not to press too hard because it could cause your heart beat to slow and even make you dizzy.
Step 2
Place your first and second fingers over your artery of choice while jogging.
Step 3
Count each beat of your pulse for 15 seconds.
Step 4
Multiply your 15-second pulse count by four to determine your per-minute heart rate.
Tips and Warnings
- Estimate your maximum heart rate by subtracting your age from 220. When determining heart rate by pulse palpation, the longer you count your pulse, the more accurate your measurement will be--counting your pulse for a full minute will be more accurate than measuring for only 15 seconds and then multiplying by four. However, when movement or exercise is involved, it is often easier to use the shorter counting method.
- Consult with your health care provider before beginning an exercise program.
Things You'll Need
- Watch
References
- American Heart Association: Target Heart Rates
- "ACSM's Guidelines for Exercise Testing and Prescription, Seventh Edition"; Lawrence E. Armstrong, Ph.D., FACSM, et al.; 2006
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