When the heart muscle contracts, it sends blood throughout the body and produces a pressure known as a pulse. Because your pulse is lower at rest and increases during exercise, knowing the maximum heart rate will you find the target heart rate zone and help to evaluate your progress. Maximum heart rate can be predicted by subtracting your age from 220 or by a graded exercise test such as the YMCA cycle ergometer. Testing for submaximal heart rate on the cycle ergometer is a safe way to predict maximal heart rate.
Finding Your Heart Rate
Step 1
Sit quietly for 5 minutes.
Step 2
Place the index and middle fingers on the underside of the wrist just below the base of the thumb.
Step 3
Press the fingers until you feel the pulse.
Step 4
Using the clock with second hand display, count the beats for 10 seconds.
Step 5
Multiply the number by 6 to find your heart rate per minute.
Actual Maximum Heart Rate
Step 1
Establish predicted maximal heart rate by subtracting age from 220. Find 85 percent of maximum heart rate by multiplying predicted maximal heart rate by 0.85.
Step 2
Set flywheel resistance at 0.5kg at 50 rpm. Pedal for three minutes and take heart rate.
Step 3
Determine amount of flywheel resistance for second stage based on heart rate. If the heart rate was less than 80 beats per minute, place the flywheel at 2.5kg; 80 to 89 beats per minute, place the flywheel at 2.0kg; 90 to 100 beats per minute, place the flywheel at 1.5kg; more than 100 beats per minute, place the flywheel at 1.0kg.
Step 4
Pedal for 3 minutes and record heart rate the final 15 to 30 seconds of the second and third minute. Continue for one minute if the heart rate is within 6 beats of the two readings. The number recorded at the last minute of the phase is plotted on chart.
Step 5
Increase flywheel resistance by 0.5kg at 50 rpm for third phase and repeat step 3
Step 6
Continue increasing flywheel by 0.5kg at 50 rpm and repeating Step 3 until the heart rate is 110 beats per minute and 85 percent of age-predicted maximal heart rate for two consecutive phases.
Step 7
Cool down for three minutes with the flywheel at 0.5kg at 50 rpm. Record recovery heart rate the final 15 to 30 seconds of the second and third minute.
Step 8
Document information and place into a file.
Tips and Warnings
- When working with a client, always have them complete a PAR-Q and informed consent prior to the assessment.
- Stop the test if the client feels light-headedness, nauseas or has cold or clammy skin. Monitor other signs of severe physical fatigue.
Things You'll Need
- Clock with second hand display
- Pen or pencil
- Recording sheet
- Polar heart rate monitor or review "Finding Your Heart Rate"
- YMCA cycle ergometer Stationary cycle ergometer
- Metronome if ergometer does not have a speed (rpm) monitor
- Water and towels for subject
References
- American Heart Association: Target Heart Rates
- Health Information Center at the Cleveland Clinic: Your Pulse and Your Target Heart Rate
- American College of Sports Medicine's Guidelines for Exercise Testing and Prescription; Eric P. Johnson; 2000
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