Measuring your heart rate at various times provides valuable information about your physical fitness and cardiovascular health. Professionals measure heart rate in beats per minute. One heartbeat is the length of time it takes for your heart to contract, push blood into your vessels and return to relaxation. An abnormal heartbeat could be indicative of a serious medical condition, so talk to your doctor if you think your heartbeat may be too fast or slow.
Step 1
Find your pulse by placing two fingers below your jawbone to the side of your trachea. Alternatively, place your fingers on the side of your wrist that your thumb is on. Move your fingers until you feel a steady pulse.
Step 2
Measure your resting heartbeat using a stopwatch. After several minutes at rest, count the number of heartbeats that occur in 15 seconds. Multiply this number by 4 to get the number of heartbeats per minute. A normal heart rate is between 60 and 100 beats per minute, although athletes may have lower heart rates.
Step 3
Calculate your maximum heart rate. Use a calculator to subtract your age from 220. For example, a 25-year-old has a maximum heart rate of 195 (220 minus 25). This number estimates the maximum number of times your heart could beat in one minute. Your doctor can perform a cardiac stress test to determine your exact maximum heart rate.
Step 4
Determine your target heart rate zone for exercise. Multiply your maximum heart rate by .5 to get the lower number and .85 for the upper number. A 25-year-old has a target heart rate of .5*195 to .85*195, or 98 to 166 beats per minute. Monitor your heart rate while exercising, and stay within your target heart rate zone for strong cardiovascular training.
Step 5
Note variability in your heart rate. Skipping a heartbeat or sudden changes in your heart rate while at rest could indicate serious medical conditions. Consult a doctor to determine if you have an underlying medical problem.
Tips and Warnings
- Measure your heart rate in the same position, seated or standing, each time for best reliability.
- Some medications may alter your heart rate. If you experience a sudden increase or decrease in heart rate after beginning a new medication, immediately contact your doctor.
Things You'll Need
- Stopwatch
- Calculator
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