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Step 1
Calculate your theoretical maximium heart rate. First, subtract your age in years from 220. For example, if you're 40 years old, 220-40=180. So, 180 beats per minute is your theoretical maximum heart rate, or the fastest that your heart is able to beat. It's a theoretical maximum because it's an estimate based on a standard calculation. To obtain an accurate maximum heart rate talk with your physician or cardiologist.
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Step 2
If you're new to exercise, the recommended training zone is 50-70 percent of your maximum heart rate. Using the same 40 year old example with a maximum heart rate of 180, use these equations: 50 percent of 180 = 90 or 70 percent of 180 = 126. For this example, the 40 year old will exercise so that his heart beats 90-126 times per minute, which is 50-70 percent of his maximum heart rate.
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Step 3
To count your heart beats, take your pulse at your wrist at the radial artery. Turn your left hand so that your palm faces up. Place the first two fingers of your right hand on your left wrist in line with your left index finger. You should be able to feel your heart beat. Count the beats for 10 seconds, and then multiply by 6 to obtain your heart rate. For example, if you count 12 beats in 10 seconds, 12 x 6 = 82. If this is the 40 year old example, he's not exercising at a high enough intensity and needs to walk a bit faster to raise his heart rate to the 90-126 zone.
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Step 4
As you increase your fitness level through regular exercise, you can also increase the intensity of your workouts. Aim for a heart rate in the 70-85 percent range for vigorous intensity exercise. The 40 year old requires a target heart rate of 126-153 beats per minute. See: 180 x 70% = 126 and 180 x 85% = 153. A 10 second count should be 21-25 beats for this range.
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Step 5
Once you've established your target heart rate zone, use it regularly during your exercise sessions to monitor the intensity of your exercise. Slow down just enough to count your heart rate for 10 seconds after you've completed your warm-up. Count your heart rate again 5-10 minutes into your exercise session to make sure you're maintaining an optimum level of intensity.
