Heart rate can be calculated through the use of a heart rate monitor. However for individuals without access to a heart monitor, taking your heart rate manually is a simple method that only requires your own body and a clock with a second hand. You can measure your heart rate resting or while working out. Heart rate can be affected by chronic health conditions as well as environmental factors. Therefore, it is important to contact your physician if you have concerns about your heart rate.
Heart Rate
Your heart rate is commonly referred to as your pulse. The number of times your heart beats during a set amount of time is considered your pulse rate. A pulse has a tendency to be lower if you are resting and to increase as the result of exercising.
Normal Heart Rate
Heart rates vary from person to person. An individual between the ages of six and 15 can expect their heart to beat between 70 and 100 beats each minutes. Adults can expect 60 to 100 beats as a normal heart rate.
Maximum Heart Rate
Your maximum heart rate is normally achieved during high-intensity exercise. To estimate your maximum heart rate you can subtract your age from the number 220. This will help to predict your maximum heart rate without having to engage in high-intensity exercise.
Locations
There are two locations for taking your heart rate. The wrist or the carotid artery in your neck are frequently used to calculate heart rate. To take your heart rate at your wrist, your index and middle finger should be placed on the palm side of your hand, about one inch way from the top of your wrist on the thumb-side of your hand. To calculate target heart rate at your neck, position your middle and index finger on the side of your neck. Your fingers should be about midway from your head and your shoulders. You should feel a pulse when your fingers are placed correctly.
Taking Your Pulse
Once your fingers are positioned on your wrist or neck, apply light pressure until you are able to feel your blood pulsing through the artery. Use a clock or watch the has a second hand. Count the number of beats you feel for 10 seconds. Multiply this number by six. This will give your heart rate.
Warnings
Although many individuals measure their pulse on their neck, the National Academy of Sports Medicine strongly advises against using this method. The pressure placed on your carotid artery can reduce your blood flow to your brain. This can cause dizziness or an inaccurate measurement of your pulse.
References
- Cleveland Clinic: Pulse and Target Heart Rate
- NASM: Essentials of Personal Fitness Training; 2008
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