How to Monitor Heart Rate During Training
Monitoring your heart rate during training is a helpful way to measure your progress and determine how hard you are working. Keep in mind that target heart rate measurements are always estimations, and vary by age and fitness level. If possible, combine heart rate monitoring with the conversational method described by the American Heart Association. If you can have a conversation with minimal effort, you are probably not working hard enough to reap any benefits. If you have to stop to catch your breath, you might be over-exerting yourself. Although a heart rate monitor is helpful, you can also monitor your heart rate during training with little additional equipment.
Instructions
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Determine your maximum heart rate. Maximum heart rate varies by age. The American Heart Association provides a table that lists maximum heart rates for various age groups. Alternatively, you can subtract your age from 220. For example, a 27-year-old would have a maximum heart rate of 220 minus 27, or 193.
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Determine your target heart rate. MayoClinic.com provides a helpful Target Heart Rate Calculator that accounts for age variations. Alternatively, you can find your target heart rate by calculating 50 to 80 percent of your maximum heart rate. For example, a 27-year-old would have a target heart rate range of 96.5 (.5 times 193) to 154 (.8 times 193).
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Measure your heart rate during your training. You will need to pause briefly to check your pulse. Place your first two fingers on your wrist, just behind the thumb. Set your stopwatch to 30 seconds and count how many beats you feel. Record the number on paper. (See Reference 4)
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Multiply the number of heartbeats you felt by two. This will tell you your heart rate during training.
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Tips & Warnings
You can also take your heart rate on your neck or chest. The Center for Disease Control and Prevention recommends the wrist for accurate results.
If your heart rate exceeds the maximum heart rate, stop exercising or decrease intensity.
