To figure out the approximate number of calories you burn from your heart rate, you can use an equation that also factors in your age, weight and gender. To be reasonably accurate, however, your heart rate must be between 90 and 150 beats per minute during the measurement period. This information can be useful in determining the effectiveness of your exercise program in helping you burn calories.
Step 1
Weigh yourself, and record your weight on a piece of paper in pounds.
Step 2
Put on your heart rate monitor and begin exercising. Build up your exercise intensity slowly until you reach a heart rate of around 90 beats per minute.
Step 3
Exercise for about 30 minutes, keeping your heart rate between 90 and 150 beats per minute.
Step 4
According to the "Journal of Sports Medicine," you calculate your calories burned if you are a female using the following equation: [(0.4472 x heart rate beats per minute) + (0.0574 x weight in pounds) + (0.074 x age in years) - 20.4022] x time in minutes / 4.184.
If you are a male, calculate the total calories burned if you are a man using the following equation: [(0.6309 x heart rate beats per minute) + (0.09036 x weight in pounds) + (0.2017 x age in years) - 55.0969] x time in minutes / 4.184.
Tips and Warnings
- If you do not have a heart rate monitor, measure your heart rate at regular intervals during your exercise session by placing your index and middle fingers on a pulse point for 10 seconds either on your neck at the junction between your neck and your jaw at the side, or on your wrist. Either stop and record your heart rate by multiplying the figure you get by six, or get a friend to record it. You can get an average at the end of your workout session. Online calculators are also available for figuring calories burned based on heart rate and other factors.
- It may not be safe for your heart rate to rise to the maximum of 150. Consult your doctor.
Things You'll Need
- Heart rate monitor
- Calculator
- Weighing scale
- Workout shoes
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