Why Monitor Your Heart Rate?
You're huffing and puffing through another aerobic workout,
wondering if you're really doing yourself any good. Are you
working too hard or not hard enough? You look around. The person
next to you has barely broken a sweat while the one in front is
drenched from head to toe. Well, sweat may not be the best
indicator of exercise intensity. For that, we need to look to
our hearts.
Heart rates, to be exact. When you exercise, your heart beats
faster to meet the demand for more blood and oxygen by the
muscles of the body. The more intense the activity, the faster
your heart will beat. Therefore, monitoring your heart rate
during exercise can be an excellent way to monitor exercise
intensity.
For the majority of aerobic enthusiasts, there is a range of
exercise intensities that is described as safe and effective for
promoting cardiovascular benefits. To determine what range is
best for you, you'll need to be familiar with a few terms.
1. Maximal Heart Rate:
This number is related to your age. As we grow older, our hearts
start to beat a little more slowly. To estimate your maximal
heart rate, simply subtract your age from the number 220.
2. Target Heart-Rate Zone:
This is the number of beats per minute (bpm) at which your heart
should be beating during aerobic exercise. For most healthy
individuals, this range is 50 to 80 percent of your maximal
heart rate. So, if your maximal heart rate is 180 bpm, the low
end of the range (50 percent) would be 90 bpm, and the high end
of the range (80 percent) would be 144 bpm.
What Does This Recommended Heart-Rate Range Mean?
Now that you've determined your target heart-rate zone, you need
to know how to put that information to good use. These numbers
serve as a guideline - an indicator of how hard you should be
exercising. Those just beginning an aerobic program should
probably aim for the low end of the zone and pick up the
intensity as they become more comfortable with their workouts.
Those who are more fit, or are training for competitive events,
may want to aim for the higher end of the zone. Keep in mind
that the target heart-rate zone is recommended for individuals
without any health problems. Additionally, individuals taking
mediction that alter the heart rate should consult their
physician for recommended exercise intensity.
Where To Monitor?
There are a number of 'sites' used to monitor the pulse rate.
Two convenient sites to use are the radial pulse at the base of
the thumb of either hand, or the carotid pulse at the side of
the neck. Accurate pulse-count assessment is crucial when
monitoring exercise intensity. By using the first two fingers of
one hand and locating the artery, a pulse rate can be easily
determined. Immediately after exercise, isolate your pulse and
count the number of beats in a 10-second period. To determine
the heart rate in beats per minute, multiply the number of beats
per 10 seconds by six. For instance, if a 10-second pulse count
were 20, then the heart rate would be 120 bpm.
A Final Word About Heart-Rate Monitoring
Remember, your estimated target heart-rate zone is just that -
an estimate. If you feel like you are exercising too hard, you
probably are. The best advice is to reduce your intensity and
find a heart-rate range that works for you.
