What is your pulse?
Your pulse is your heart rate or the number of times your heart beats in ( 1 ) one-minute. Pulse rates vary from person to person. Your pulse is lower when you are at rest and increases when you exercise ( because more oxygen-rich blood is needed by the body when you exercise ). Knowing how to take your pulse can help you evaluate your personal fitness routine.
How to take your pulse
1. Place the tips of your index, second, and third fingers on the palm side of your other wrist, below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck, on either side of your windpipe. See illustrations below:
2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You might need to move your fingers around slightly up or down until you feel the pulsing.
3. Use a watch with a second hand, or look at a clock with a second hand to count.
4. Count the beats you feel for ( 10 ) ten seconds. Multiply this number by ( 6 ) six to get your heart rate ( pulse ) per minute.
Check your pulse: ____________________ x 6 = ____________________
Beats in ten seconds Your Heart Rate
What is a normal pulse? | |
Age Group | Normal Heart Rate at Rest |
Children ( ages 6 – 15 ) | 70 - 100 beats per minute |
Adults ( age 18 and over ) | 60 - 100 beats per minute |
What is maximum heart rate?
The maximum heart rate is the highest your pulse rate can get.
Target Heart Rate
You gain the most benefits and lessen the risks when you exercise in your target heart rate zone. Usually this is when your exercise heart rate ( pulse ) is 60 percent to 80 percent of your maximum heart rate. Do not exercise above 85 percent of your maximum heart rate because there is a increase in risk and does not add any extra benefit to your workout.
When beginning an exercise program, you might need to gradually build up to a level that is within your target heart rate zone, especially if you have not exercised regularly before. If the exercise feels too hard, slow down. You will reduce your risk of injury and enjoy the exercise more if you don't try to over-do it.
To find out if you are exercising in your target zone ( between 60 percent and 80 percent of your maximum heart rate ), stop exercising and check your 10 second pulse. If your pulse is below your target zone, increase your rate of exercise. If your pulse is above your target zone, decrease your rate of exercise.
Below is a chart that will show you your head rate zones by percentage. You figure these out by taking your MHR minus your resting head rate ( called the Heart Rate Reserve or HRR ) times the percentage ( intensity ) you want to work out at, then adding your resting heart rate back on. See chart below.
Example:
If you want to find out what your target heart rate was at 70% and you are 11 years old, you would do the following:
[ ( 209 - 85 ) x 70% ] + 85 = 70% of your Max.HR.
Here is the whole formula worked out:
220 - 11( age ) - 85 ( Average resting heart rate for Middle / Jr. High ) x 70% ( Intensity ) = 172 Beats Per Minute
220 - 11 = 209 - 85 = 124 x .70 / 000 + 868 = 86.80
Then add the resting heart rate.
86.80 + 85 = 171.80 rounded off would be 172
Therefore, if you wanted to work out at 70% of your MHR you would get your heat rate up to 172 BPM.
Age Max.HR HRR 40% 50% 70% 80% 85% 95%
11 209 124 135 147 172 185 190 203
12 208 123 134 146 171 183 190 202
13 207 122 134 146 170 183 189 201
14 206 121 133 146 170 182 188 200
