During a cardio workout, you need to make sure you work hard enough but not too hard. A precise way to monitor your exertion level is by monitoring your heart rate. Consult your doctor before attempting any cardio exercise and to see if your doctor has any personalized specifications for your exertion during exercise.
Taking a Pulse
Take your pulse one of two ways. Place your index, middle and ring fingers on the inside of your wrist just below your thumb, or place your index and middle fingers on your neck just beside your windpipe. If you do not feel your pulse, slide your fingers around a little until you locate it. Starting with zero, count the number of beats you feel in 10 seconds. Multiply that number by six to find your heart rate.
Monitoring Heart Rate
You should monitor your heart rate at several times. First you should know your resting heart rate. Adults should have a resting heart rate between 60 and 100 beats per minute. You should also monitor your heart rate every 5 to 10 minutes during a cardio workout. Take your heart rate one final time at the end of your cardio workout to make sure that your heart rate has slowed back down from your highest intensity.
Target Heart Rate
When you take your pulse every 5 to 10 minutes during your cardio workout, you want your heart rate to be within your targeted range. First find your maximum heart rate by subtracting your age from 220. Your target heart rate should be 60 to 80 percent of your maximum heart rate, unless otherwise recommended by your doctor. Therefore, take your maximum heart rate and multiply it by 0.6 to find the low end of your target heart rate range. Next, take your maximum heart rate and multiply it by 0.8 to find the high end. Keep your heart rate between these two numbers when you do cardio exercise.
Cool Down
End your cardio exercise with a cool down designed to return your heart rate to near what it was prior to the start of your cardio workout. During a cool down, drop the intensity of the activity you are doing. For example, if you were running, slow down to a walk during your cool down. Take a final heart rate before stopping altogether or before beginning stationery stretching. Although your heart rate does not have to be at resting level before you stop, it should definitely be lower than the bottom of your target heart rate range.
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