How To Take Your Heart Rate

There are several ways to monitor the exercise intensity. The best way to test the intensity is to take your heart rate during the exercise, within the first 5 minutes of your cardiovascular exercise session and again just before the cool-down.

There are two ways in which you can check your heart rate during exercise.

One is to purchase a heart-rate monitor that you strap around your chest. It will give you feedback on a digital watch that tells you exactly what your heart rate is at a specific time in the exercise session.

The Second way to obtain your heart rate is by feeling either the carotid artery, the temporal artery, or the radial artery. The easiest site is either the cartoid or the radial artery.

The cartoid artery may be felt by gently placing your index finger on your neck, between the middle of your collar bone and jaw line.

Feeling the radial artery is done by placing your index and middle finger on the underside and thumb-side of your wrist.

When you're taking your heart rate you measure it in beats per minute (counting the number of beats for 60 seconds). For convenience, many people take their pulse for 6 seconds and multiply that number by 10, or simply add a 0 behind the number just obtained. So, if in 6 seconds you counted 12 beats, that would mean your heart rate was 120 beats per minute (bpm). Although counting for 6 seconds is most convenient, keep in mind that the longer the time interval used, the more accurate the results will be. For example, counting your heart rate for 30 seconds and then multiplying that number by 2 will give a slightly more accurate reading than counting your heart rate for 15 seconds and multiplying by 4, or 10 seconds and multiplying by 6. What ever time interval you use, be consistent.

Now you know how to measure your heart rate.  The next article in this section will discuss what how many beats per minute your heart should be at, in order to get the desired effect you would like to obtain!


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