As the heart rhythmically contracts and relaxes, the arteries simultaneously pump to push the blood through the body. A measurement taken of the artery's rhythm is therefore called a pulse or heart rate. Recording your heart rate is a simple test that you can monitor at home, and use to gauge your overall health. Like other skeletal muscles, your heart can be trained to be stronger. Increasing your fitness with exercising in your individual target zone is an effective way to train your heart to be more efficient at pumping blood.
Recording Your Resting Heart Rate
Step 1:
To check the carotid artery pulse, place the index and middle fingers of one hand on the neck just below the jawline, directly under the ear. Be sure to remain still as you check your resting heart rate. You may also use a heart rate monitor.
Step 2:
Count the number of heart beats in a 60 second period of time This number is your resting heart rate, or pulse rate. A normal resting pulse for an adult is approximately 60 to 100 beats per minute. Illnesses or drugs can affect the rate. Athletes might have below-average pulse rates, between 40 and 60 beats per minute. Generally, a lower pulse rate reflects a higher fitness level.
Finding Your Heart Rate Target Zone
Step 1:
Monitor effects of exercise on pulse rate to make sure your body does not experience too much stress at a high activity level. To calculate your maximum working pulse rate, subtract your age from 220. So, 200 beats per minute is your maximum rate if you are 20 years old. Your maximum rate should not be exceeded during exercise.
Step 2:
To calculate the upper limit of your target pulse rate, multiply your maximum rate by 0.8. So, if your maximum rate is 200, then your upper limit is 160 beats per minute (200 beats per minute times 0.8) To calculate the lower limit, multiple your maximum rate by 0.6. So, if your maximum rate is 200, then your lower limit is 120 beats per minute. Thus, during your exercise routine you should target for a pulse rate between 120 and 160 beats per minute.
Step 3:
Before your workout check resting carotid artery pulse. Take one hand and place the index and middle fingers on the neck just below the jawline, directly under the ear.
Step 4:
Use a clock to time the number of beats felt in a 10-second period. Take this number and multiply by six. The result is the number of beats per minute, or resting pulse rate. For example, if the number of beats felt on the neck equals 11, then the pulse rate is 66 beats per minute. A normal resting pulse rate for an adult is approximately between 60 and 100 beats per minute. Athletes may have below-average pulse rates between 40 and 60 beats per minute. Generally, a lower pulse rate reflects a higher fitness level.
Step 5:
Take pulse again during warm-up, in the middle of your workout, after your workout, and after your cool-down period. Your maximum pulse rate should stay mostly within your target zone to increase efficiency and fitness level.
Increasing Fitness:
Adjust speed, resistance, and rest between sets if your pulse rate is outside the target. Increase speed or resistance, and/or decrease rest to increase your pulse rate. Decrease speed or resistance, and/or decrease rest to increase your pulse rate. Monitor how long it takes you to return to your resting pulse rate in between sets and after your workout.
A heart rate is a vital sign useful in determining general health. You can use your recorded heart rate to determine your overall fitness level during exercise, as well. With continued training at optimal heart rate, you will train your body to become more efficient through exercises. Your heart will have to work less to give the same output as before, thus you will find workouts to become less and less difficult. You will notice that you resting pulse will be slower, and after exercise it will take less time for your pulse to reach the resting rate.
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