How to Calculate Exercising Heart Rate

Pulse Check

Physical activity is an important part of living a healthy lifestyle that everyone can benefit from. Monitoring your heart rate can help you to determine how much you are benefiting from exercise, and how intense your workout is. Your target heart rate should stay between 60 and 90 percent of your maximum heart rate, whether you are doing aerobic or muscle-strengthening activities. There is an easy formula to follow to calculate exercising heart rate for you, personally.

Things You'll Need

• Calculator

Instructions

Calculating Exercising Heart Rate

1. Place your index and middle finger over the underside of your opposite wrist, right below the base of the thumb. This is where an artery passes close to the skin. Do this during exercise or immediately after stopping.

2. Press firmly against your skin with flat fingers until you feel your pulse.

3. Count the beats for a full minute. You can alternately count for 30 seconds, then multiply the number by 2.

Calculating Target Heart Rate

1. Subtract your age from 220 (beats per minute) to get your maximum heart rate. A 50-year-old would have a maximum heart rate of 170 (220 -- 50).

2. Multiply your maximum heart rate by 50 to 75 percent to get your target heart rate. A 50-year-old would have a target heart rate anywhere from 85 (170 x .50) to 127 (170 x .75).

3. Stay within your target heart rate during exercise for optimal health benefit.

Tips & Warnings

• You can also monitor your pulse by placing your index and middle finger just to the side of the Adam's apple (in the soft and hollow area).

References

• How Can I Keep Track of Physical Activity and Eating?; American Heart Association; 2004
• Physical Activity; MedlinePlus; August 2009
• Pulse; MedlinePlus; August 2009

Resources

• Target Heart Rate Calculator