Content

• Steps
• Part 1 of 2: Determining the Heart Rate
• Part 2 of 2: Monitoring Heart Rate by Pulse
• Tips

In adults, at rest, the heart rate is 60–100 beats per minute. In athletes in excellent shape, the pulse can be in the range of 40-60 beats per minute. People who are in optimal physical shape tend to have a slower heart rate because the heart itself works more efficiently. By measuring your heart rate, you can see how healthy your heart is and monitor how intensely you exercise.

Steps

Part 1 of 2: Determining the Heart Rate

1. 1 Check the radial artery pulse in your wrist. This is one of the easiest places to measure your heart rate, as a large artery runs right under your skin. With each heartbeat, you will feel the blood pulsing inside the artery.
   • Extend your hand in front of you, palm up. Gently press your index and middle fingers against the inside of your wrist between the bone and tendon near the radial artery.
   • This area is approximately 2.5 cm below the palm of the hand from the side of the thumb.
   • You should feel soft tissue under your toes, not bone. You may need to reposition your fingers or push them a little harder to find the right place.
   • Count the number of beats in 15 seconds, multiply by 4 to get your heart rate per minute. Use a watch with a second hand to measure 15 seconds, rather than trying to count both seconds and heart rate at the same time.
2. 2 Measure your pulse under the jaw. This is another place where strong ripples can be detected quickly and easily.
   • Place your index and middle fingers to the left of the trachea where the neck meets the soft tissue under the jaw.
   • The pulse can be felt on either side of the trachea, but it will be easier to do this on the left. You may need to reposition your fingers or push them a little harder to find the right place.
   • Use a watch with a second hand or stopwatch to measure 15 seconds, count the number of beats during that time and multiply by 4.
   • If you measure the heart rate at the wrist and at the neck, the results should be approximately the same.
3. 3 See your doctor if you find suspicious resting heart rate abnormalities. Resting heart rate shows the number of heartbeats when you have been inactive for at least 5 minutes. However, if you have previously been exposed to physical activity, it may take longer for your heart rate to return to normal. The individual value of the pulse at rest depends on how active a person is, what his physical form is, whether it is warm or cold around, a person is standing, sitting or lying, in what emotional state he is, what are the dimensions of his body and what medications he takes. Seek medical advice in the following situations.
   • If your resting heart rate usually exceeds 100 beats per minute, then you have tachycardia.
   • If your heart rate is below 60 beats per minute and you are not an athlete, then you have bradycardia. Other symptoms may accompany this condition, including fainting, dizziness, and shortness of breath. If you are an athlete, a slow heart rate may indicate your physical fitness. However, it should not go below 40 beats per minute.
   • If your pulse is irregular, then you have an arrhythmia.

Part 2 of 2: Monitoring Heart Rate by Pulse

1. 1 Calculate your maximum heart rate. Maximum heart rate is the theoretical maximum speed at which your heart can beat. It depends on your age and is used to calculate the heart rate you should have when doing physical exercises of various difficulty levels.
   • Subtract your age from 220. For example, if you are 20, your maximum heart rate should be approximately 200 beats per minute.
   • Some blood pressure medications can lower your maximum heart rate. If you are taking this medication and are targeting your heart rate while exercising, consult your doctor to determine your maximum heart rate.
   • Before starting any new exercise regimen, you should always consult your doctor if you have any health problems, especially hypertension, diabetes, or heart disease.
2. 2 Use your heart rate to determine moderate exercise. Moderate exercise for 2.5 hours a week should help you keep your heart healthy. See below for a description of moderate loads.
   • The exercise is considered moderate if the pulse is 50–70% of the maximum heart rate. In other words, if you are 20 years old and your maximum heart rate is 200 beats per minute, then with moderate exertion, your target heart rate should be 100-140 beats.
   • Moderate exercise can be given by dancing, hiking on flat terrain, cycling at speeds below 16 km / h, walking at 5.5 km / h, skiing, swimming, gardening, playing tennis, and also golf. With these types of activity, the pulse should reach about 50-70% of the maximum heart rate. Otherwise, you should put in a little more effort.
3. 3 Use your heart rate to determine intense physical activity. Exercise for 75 minutes a week or more will help improve your heart health. For a description of intense physical activity, see below.
   • Intense physical activity raises the heart rate to 70-85% of the maximum heart rate. For a person aged 20 years, the pulse with increased loads should be 140-170 beats per minute.
   • Walking at a speed of 7 km / h or more, cycling at a speed of 16 km / h, hiking uphill, walking up stairs, cross-country skiing, running, jumping rope, individual tennis, basketball and heavy physical work in the garden.
4. 4 Watch for signs of a fast heartbeat. If you don't have a heart rate monitor, or just want to stop using it and take readings, check out the signs of a fast heartbeat. These include shortness of breath or rapid increased breathing, as well as the inability to maintain a conversation in this state.
5. 5 Consider using a heart rate monitor seriously to track your heart rate. If you don't like counting your heart rate while exercising, you can buy a heart rate monitor or a fingertip oximeter for a little less.
   • In sports and online stores, you can easily purchase heart rate monitors. They can be worn just like a regular watch.
   • Full-fledged heart monitors usually have electrodes that are attached to your chest and send information to the device itself on your wrist. Choose a device that will be convenient for you to use during physical activity. Read reviews or consult experts at sports stores to find the most practical device for your sport.

Tips

• Slowly start to get in shape. As your physical fitness improves, you can increase the load, but at the same time remain within the same target heart rate.
• In a person in poor physical shape, the pulse can jump to 100 beats per minute or more in 1-2 minutes of exertion. But by strengthening your form, it will take you more time to raise your heart rate. And this is a good sign.
• If you are going to use a cardio machine (treadmill, ellipsoid, etc.), check to see if it has a built-in heart rate monitor. Be careful, however, as the built-in heart rate monitor may become erratic if someone is using the heart rate monitor nearby.
• To track your progress, try measuring your heart rate before and after 15 minutes of walking. Record your readings. At first, the pulse will rise quickly and return to normal for a long time in a relaxed state. As you continue to exercise and improve your health, your heart will start to work more efficiently, and the same 15 minutes of walking will no longer raise your heart rate so high, while it will return to normal faster.