How to Measure Heart Rate Without a Monitor

The heart pumps at about 70 beats per minute when the body is at rest.

You don't need a monitor or special equipment to calculate your heart rate -- the number of times your heart beats per minute -- to ascertain how hard you are exercising and evaluate your level of fitness. You should strive to reach a heart rate of 60 percent to 80 percent of your maximum heart rate during workouts. To calculate your maximum heart rate, simply subtract your age from 220.

Instructions

1. Check your pulse either on your neck or wrist. Place the tips of your index and middle fingers on the underside of your wrist or on one side of your windpipe and press gently. You should be able to feel your pulse. It may take more than one attempt for you to find the right spot.

2. Use a watch or mobile phone with stopwatch function to count 10 seconds. Count the number of pulses in this time frame.

3. Multiply your heart rate during the 10-second period by six to work out your heart rate per minute.

Tips & Warnings

• If you ever experience chest pain during exercise, consult your doctor immediately.

References

• Cleveland Central: Your Pulse and Your Target Heart Rate