Monitoring Heart Rate during Exercise
Article contributed by Courtney Hoke
How do I find my heart rate? When should I take my heart rate? How hard should I exercise?
Heart Rate: What is it?
Heart rate is the number of times your heart beats per minute. When at rest, an unconditioned heart beats between 60 and 80 times per minute. That is called resting heart rate (RHR). At the other extreme the fastest a person’s heart can beat is called maximum heart rate (MHR). MHR varies between individuals depending on age and physical fitness, but there is an easy way to estimate it.
220 – AGE = Estimated MHR
How to take your heart rate.
Using the pads of your index and middle finger, move about one inch below your writs and press lightly until you can feel your pulse. You can also take it on your neck by finding the soft spot to the side of your Adam’s apple. It is important not to restrict blood flow while taking your heart rate. Once you find your pulse, look at a clock or watch and count the number of pulses you feel for 10 seconds starting at 0. Multiply that number by 6 and that is your heart rate. You could also count 30 and multiply by 2. To find your resting heart rate, be sure that you have been relaxed for at least 5 minutes, haven’t had caffeine, nicotine, or recently exercised. Your heart rate will increase with exercise and can be used as a tool to determine the intensity level that you are working at.
Heart rate monitors are also a great way to monitor your heart rate during exercise and make sure you’re staying in your target heart rate range. Simple models are inexpensive and can be bought at running stores or online.
Target Heart Rate Range (THR) What is it and Why it is important?
Most people know exercise increases your heart rate, but not everyone knows how high is too high and how low is too low. To get the most benefit out of exercise it is best to stay within your target heart rate range. Take your heart rate about 5 minutes into your workout to be sure you are within your range. If you are below your range then kick your workout up a notch, and if you’re above then tone it down a bit. A good range is usually 60-80% of your MHR. If you are below the low end of your range, you won’t be improving your cardiovascular fitness as much as if you were within your range. If you are just starting out, aim for the low end, but if you are more experienced you should aim higher. This range is different for everyone, but can be estimated using a simple formula.
How to calculate your THR
220- (AGE) = estimated max heart rate (MHR)
MHR – RHR = HR reserve
HR reserve x 60% + RHR = low end
HR reserve x 80% + RHR = high end
Now that you know how to take your Heart Rate and what your Target Heart Rate is, go get the most out of your next workout.
The Polar RS200SD monitor is made with the advanced runner in mind. It is $220.00 and includes speed, pace distance, autolapping and guided workouts as additional features. It can be purchased here: http://www.heartratemonitorsusa.com/Pages/POLAR/RS200SD.html
A more reasonable option for a heart rate monitor includes the Oregon Scientific SE200. It is $40.00 and is simple and easy to use with a heart rate display, training zones and an alert that tells you when you exceed your target heart rate. It can be purchased here:
http://www.heartratemonitorsusa.com/Pages/OREGON/SE200.html
**Warning**A few high blood pressure medications lower the maximum heart rate and thus the target heart rate zone. If you're taking such medicine, call your physician to find out if you need to use a lower target heart rate.