To have the most effective cardio workouts, you need to push your pulse into your personal target range. Unless you have a device that reads your pulse as you exercise, you have to check your pulse manually. Doing so after you've completed your workout doesn't provide enough information because your pulse has already begun to slow. If you haven't pushed it to a fast enough rate, it's already too late to do anything about it. However, taking your pulse during your cardio routine to determine whether you're in your target heart rate range is quick and easy.
Step 1
Get an idea of your target heart rate for cardio workouts. First, subtract your age in years from 220 to find your maximum heart rate. Target heart rates are anywhere from 50 to 85 percent of the maximum heart rate, according to the American Heart Association. Calculate the range in which your target heart rate falls by multiplying your maximum heart rate first by 0.50 and then by 0.85. The more physically fit you are, the higher in this range your target heart rate will fall.
Step 2
Consult your doctor for a personalized recommendation about your target heart rate. The formula described above cannot take into account individual fitness, health, diet and medical conditions. Your doctor must advise you on how much exertion your body can handle, how long you should maintain your target heart rate, how many times a week you should reach it and how you can safely and effectively build up your fitness.
Step 3
Stop your cardio exercise to take your pulse because counts taken in motion are inaccurate. Don't worry, your heart rate won't decelerate during this brief pause. Take your pulse once you've been pushing yourself as hard as you intend to for at least a few minutes. You should maintain your target heart rate through the peak of your workout.
Step 4
Locate your radial pulse on the underside of your arm. Press your index and middle fingers together and lay them on your wrist. Place their tips about one finger's width below the base of your thumb.
Step 5
Feel your pulse for 10 seconds, using a watch with a seconds hand or display for accuracy. Count each beat during this time.
Step 6
Multiply the number of pulse beats in 10 seconds by six to arrive at the number of beats per minute. This represents your pulse and heart rate.
Step 7
Compare your pulse to the target heart rate your physician advised. If it is below your target, your cardio should be more strenuous; if it is above your target, exert yourself a bit less to avoid injury or overstressing your heart.
Tips and Warnings
- As an alternative to finding your radial pulse, locate your carotid pulse. Put your index and middle fingers together and bring them up to the same side of your throat. Lay them along your windpipe below your jaw. If you don't feel your pulse, lift your fingers and place them again until you do. Do not rub your throat while pressing on it to find your carotid pulse. Doing so may drop your blood pressure and cause dizziness, according to University of Iowa Hospitals & Clinics.
Things You'll Need
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