Resting Heart Rate
Before you determine your target heart rate during physical activity, it is important to know your resting heart rate. Your resting heart rate is the number of times your heart beats per minute while your body is relaxed. A good time for accurate result is first thing in the morning after a good sleep.
Training Heart Rate
Now, it’s time to determine you target training heart rate. Your aim is to stay between 50-69% of your maximum heart rate during moderately intense activities, and 70-90% during high intensity workouts. (see chart below).
Step 1: Take your pulse from the inside of your wrist by gently pressing your index and middle fingers over the blood vessels.
Step 2: Set a timer for 10 seconds and count your pulse, or watch the clock. Multiply this number by six to find your beats per minute.
Step 3: Determine your heart rate zone based on the chart below. Your maximum heart rate is approximately 220, minus your age.
If you find your heart rate is above your target zone of, slow down. Alternatively, if your heart rate is too slow, you know it’s time to kick up the intensity and push a little harder.
By using the range of 50-69%, this method allows you to monitor your fitness level and understand whether the activity is appropriate, helping you to achieve whatever the results are that you’re aiming for. Try aiming for the lower range of your target heart rate zone and gradually make your way to a faster heart rate.
Make sure you talk to your health care professional before beginning a new exercise regime and visit a physiotherapist for help creating a unique regime for you.