You determine a child's target heart rate with the same calculations used to determine the heart rate of an adult. To evaluate your child's exercise progress, the pulse should be taken before and during physical exertion. Before your child starts a new exercise regimen, consult with his doctor.
Take Pulse
Your child's pulse is taken at the carotid artery of the neck or the radial artery near the wrist. To check your child's carotid artery pulse, take your index and middle finger and gently place your fingers under your child's jaw and to the side of her windpipe. Move your fingers slightly until you feel the rhythmic beating of blood pumping through this major artery. To take your child's radial pulse, have your child turn her hand so her palm is facing upward. Keep your three middle fingers together and place them under the thumb joint on her wrist until you feel the pulse. Calculate the heart rate by counting the beats for 10 seconds and then multiplying by six.
Resting and Maximum Pulse
The resting heart rate is important for determining a child's target heart rate because it gives you a basis for how much the heart rate should raise during physical exertion. Before your child starts physical exertion take his resting pulse. Most children's resting heart rate is between 60 to 100 beats per minute. The maximum heart rate is the highest heart rate possible with vigorous exercise. The maximum heart rate is estimated by subtracting your child's age from 220.
Target Heart Rate
The target heart rate indicates your child is getting the most cardiovascular benefits from the exercise. The target heart rate is 60 to 80 percent of the maximum heart rate. If exercise is new to your child, exercising in the target heart rate may be difficult, so gradually increase the intensity until your child can stay physically active in the target heart rate zone. To determine your child's upper target heart rate, take your child's maximum heart rate and multiply by 0.8. To determine your child's lower target heart rate, take your child's maximum heart rate and multiply by 0.6. Take your child's pulse during physical exertion and increase the intensity if your child is under the target heart rate. Your child's heart rate decreases with age.
Benefits
If your child exercises within her target heart rate, she reduces her risk of cardiovascular health problems in the future. Exercise improves your child's mood, relieves anxiety and minimizes stress. It also helps your child maintain or reach a healthy weight. Exercising in the target heart rate also helps your child build endurance.
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