A serious exerciser will check his pulse rate to ensure he is working out to the correct level. The intensity is chosen according to the four heart rate training zones and the desired results.
Manually Checking the Pulse
If an individual is checking his own pulse he will choose to do so either in the neck (carotid pulse) or the wrist (radial pulse). To measure the pulse the individual would find the rhythm of the beats and count how many beats are felt over 10 seconds. This figure is then multiplied by six to achieve the total number of times the heart beats in a minute.
It is important the individual uses his index and middle finger when checking the pulse as the thumb has a pulse of its own. Using the thumb will often give misleading results.
How to Check the Carotid Pulse
An individual can find the carotid pulse in the hollow of the neck between the windpipe and the large muscle that runs down the neck. The pulse can be felt at its strongest about half way down this hollow.
A gentle pressure should be applied by the fingertips as too much can cause a reflex mechanism which can actually slow the heart down.
How to Check the Radial Pulse
The radial pulse can be found in the inside of the wrist. An individual should place his fingers along the creases of the wrist where the hand joins the arm. They should then be able to feel the pulse in the blue veins just beneath the skin.
What is a Normal Resting Heart Rate?
For the average adult, a normal resting heart rate can lie anywhere between 60 and 100 beats per minute. Babies and young children tend to have higher resting pulse rates but these tend to slow as the child becomes older. Athletes can have resting heart rates as low as 40 beats per minute.
How can the Heart Rate Become Slower?
Fitter people tend to have lower resting heart rates than those who are not as fit. Therefore, the resting heart rate can be used as an indicator to an individuals’ level of fitness. If an individual takes up exercise he can track his improving fitness levels by keeping a record of the resting heart rate every month or so. He should find it decreases over time.
What Causes the Heart Rate to Increase?
The heart rate will rise during periods of exertion such as exercise. Activities such as walking home from work, going up and down stairs, gardening or cleaning will also cause the heart rate to increase. As soon as the exertion is removed the heart rate will begin to return to normal.
Another cause for an increase in the resting heart rate is illness. If an individual has a temperature or a fever their heart rate is likely to be higher than what it would normally be. The heart rate will return to normal as soon as the individual has recovered.
If an individual is worried about their heart rate for any reason, it is best to consult with a doctor.
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