How to calculate your Resting Heart Rate:
1. Take your heart rate on a regular basis right after you wake up in the morning (before you even get out of bed) to ensure that you will have your real resting heart rate.
2. Count how many beats per ten seconds your heart will beat.
By keeping track of your resting heart rate you will notice that as time goes on, and as you become more fit, your resting heart rate will lower. The average resting heart rate is 12 - 13 beats per ten seconds.
How to calculate your Recovery Heart Rate:
1. Ten seconds immediately after you have finished the exercise, take a pulse check. Remember that number. Multiply that number by six.
2. One minute after the first pulse check, take another pulse check and remember that number. Multiply that number by six.
3. Whatever the difference is between the first pulse check you took and the second pulse check is your Recovery Heart Rate.
FYI: the bigger the difference is between the first and the second pulse check that means that you are in better shape.
How to calculate your Target Heart Rate Zone:
1. Subtract your age from 220...
- your age
2. Whatever the difference is between 220 and your age, (A), is your Maximum Heart Rate (MHR)
a) Multiply your MHR by 0.8 and divide whatever number you get by 6.
This is the upper limit of your target heart rate zone in a ten second count.
(A) x 0.8 = b
b/6 = upper limit of target heart rate zone (Y)
b) Multiply your MHR by 0.6 and divide the resulting number by 6.
This is the lower limit of your target heart rate zone in a ten second count.
(A) x 0.6 = c
c/6 = lower limit of target heart rate zone (Z)
So you target heart rate zone is between (Y) & (Z) beats per ten seconds.
Your maximum heart rate is the most your heart rate should reach after a strenouous workout.
Checking oneís heart rate is also known as taking a Pulse Check
Q: How do I take a Pulse Rate?
A: Using two fingers (usually your index and middle finger - mind you never your thumb) press them lightly against the place where you are to take your pulse. If you use your thumb you can feel a different pulse and that pulse is going at a different rate than the other pulse points.
Q: Where do I check my heart rate?
A: Take a pulse check at:
- your carotid (the area on your neck below the jaw)
- your radial (on the wrist, the side of your thumb)
-your chest(the area that is just above your heart on your chest slightly to the side)
Q: When do I check my heart rate?
A: Check your HR (heart rate):
- After your warm-up.
your heart rate should be close to the lower end of your target zone - if youíre up over by the upper limit of your target HR zone slow down the next time you do your warm-up.
-Halfway into your workout. (At least once)
your HR should be up there - if it is higher than the upper limit pull back and ease off on the intensity that you are working at.
- At the end of your workout.
your HR should be up there - if your HR is within the lower end of your zone work harder on your next workout.
- At the end of your cool-down.
your heart rate should be around your resting rate - if it is still up there then take a little more time just to walk around a bit and bring your heart rate down. The transition from working out to a dead stop can be hard on your heart and hard on you.
By the way, a little reminder:
Keep moving while youíre checking your heart rate - be it marching on the spot or a slower version of the movement you were doing before the HR check - this is to ensure that you get a reasonable reading for your heart rate and that you donít lose track of the ten second count.
Factors Affecting you Heart Rate
Emotions: When youíre feeling stressed your heart rate will jump by a significant number. ie. your heart starts racing whenever you see that special someone or your heart races when you realize you forgot to study for that mid-term test.
Temperature: If youíre working out in a hot climate or have a fever your heart rate will naturally be higher because it is working to supply oxygen to your muscles and body.
Posture: When you are lying down your heart rate is slower than if you were to sit up. Your heart rate when you are standing is higher that your HR when you are sitting. More energy is required of the body to stand than to lie down.
Size: Heart Rate for a person who carries more weight than the usual weight for that person will have a higher heart rate in order to supply energy to the body.