How to Calculate Your Optimal Heart Rate
Maintaining optimal heart rate is an effective way to monitor your heart rate during exercise. Knowing your optimal heart rate will help you know whether you're exerting too much energy during your exercise routine, or not enough energy. According to the American Heart Association, you should maintain a conversation pace. This means that you should still be able to talk without being out of breath. Always consult with your physician before you engage in any new exercise routine.
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Instructions
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Calculating Heart Rate
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Prior to an exercise routine, check your resting heart rate range. According to Dr. Edward Laskowski of the Mayo Clinic, an average adult should have a resting heart rate of 60 to 100 beats per minute.
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Monitor your heart rate during your exercise routine. According to the American Heart Association, you can calculate your approximate optimal heart rate by subtracting your age from 220.
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Aim for at least 50 percent of your heart rate's target zone when beginning an exercise routine. Increase your target zone to 75 percent once you've established an exercise routine.
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Notify your physician if you're taking blood pressure medications, as these medications can result in a lower heart rate. You'll need to discuss with your physician a heart rate to aim for while exercising.
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Tips & Warnings
To monitor your pulse, place your index and middle fingers on the side of your throat ( by your windpipe), or on the thumb side of your wrist.
Pace yourself during workouts.
You can refer to the American Heart Association for estimated guidelines when aiming for an optimal heart rate.
Never participate in an activity that leaves you out of breath.
Immediately notify your physician if you begin to experience extreme fatigue, heart palpitations, shortness of breath, or lightheadedness.
Never try to push yourself to exertion.
