Measuring Your Heart Rate
Put your index and second finger on the carotid artery. It is at the
front and side of the neck next to the throat.
Take your pulse for 6 seconds- then add a zero to get the beats per
This method isn't perfectly accurate, but it will be close enough to
give you a good indication of what your heart rate is.
During exercise this will be easy because your heart will really be
To establish your resting heart rate count for 15 seconds, then
multiply by 4. This will give a more accurate reading.
Now let's figure out your target heart rate.
Use the following formula.
We start with the number 220 and then subtract our age.
Example for a person who is 40
* the intensity is the tricky part. If you are over 45, or overweight 10
pounds, or have a sedentary lifestyle- use 60% (.60). If you are all of the above, use
50%. Most people can use the 60% threshold safely. If you are in good health and are
semi-active, or a weekend warrior (you know who you are) then use 70%. Most folks are in
this category. For example, a 55 year old who works out 3 or 4 times a week would probably
be in this category. If you are interested in competitive racing, use 80-85%.