Determining your heart rate after you exercise can help you know if you're working out at the appropriate level. Check your heart rate while you are exercising or immediately after you stop--but before you cool down--to obtain what is known as a "working heart rate." Check your heart rate about 5 minutes after your aerobic activity to obtain what is known as a "recovery heart rate." Both of these numbers are important.
Step 1
Place the tips of your first two fingers lightly over a blood vessel to feel your pulse. Go to the left or right of your Adam's apple in your neck for your carotid pulse. Or, find your radial pulse inside your wrist at the base of your thumb.
Step 2
Count the number of beats you feel as you watch the second hand on the clock. Count for an entire minute. Or, count for 15 seconds and multiply that number by 4. You can also count for 10 seconds and multiply that number by 6.
Step 3
Shoot for 50 to 85 percent of your maximum heart rate--which is roughly 220 minus your age. If your rate is too high, you may be overextending yourself, and if your rate is too low, you may not be getting much benefit from your workout. Your recovery heart rate measures how quickly your heart returns to its normal, or resting, heart rate. People with the highest levels of physical fitness have the fastest recoveries. Obtaining either of these rates is done the same way.
Step 4
Record your heart rate as you continue with your exercise program so that you can track your progress as your heart conditioning improves.
Things You'll Need
- Clock or wristwatch with second hand
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