You can determine how intense your workouts are by measuring your heart rate. You must known your maximum heart rate as well as how to calculate your heart rate while exercising. Vigorous exercise -- generally activities during which you cannot speak and take a breath every few seconds -- will get your heart beating faster than moderate exercise, Medline Plus reports. Determining you heart rate can help you know when you are pushing too hard.
Maximum Heart Rate
Before you get into the habit of taking your heart rate during and after exercising, you must known your maximum heart rate. To do this, subtract your age from 220, MedlinePlus reports. For example, someone who is 40 has a maximum heart rate of 180.
When to Measure Your Heart Rate
The best time to measure your heart rate is immediately following your workout, the National Heart Lung and Blood Institute reports. Convenient spots for taking your heart rate include the neck, by placing two fingers to either the left or right of the Adam's apple. You also can usually find your pulse on the inside of your wrist.
Target Heart Rate
The most beneficial workouts get your heart pumping at a rate between 50 percent and 75 percent of your maximum heart rate, the National Heart Lung and Blood Institute reports. For a 40-year-old, the target heart rate is between 90 and 135 beats per minute. Activities that get your heart beating in excess of 75 percent of the maximum heart rate -- 135 beats per minute in this example -- might be too strenuous.
Physical Activity Recommendations
Measuring your heart rate after a workout is not the only way to make sure your physical activity levels contribute to your good health. You also should aim to exercise for a minimum amount of time each week to reap the health benefits. The U.S. government recommends that Americans exercise at least three times a week, although four to five times is more beneficial. You should strive to get two and a half hours of moderate-intensity activity or 75 minutes of vigorous-intensity activity, MedlinePlus reports. In addition, include muscle-strengthening activities in your workout at least twice a week.
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