Which of the following is a good guideline for measuring heart rate during exercise?

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.

Source: Ace Fitness; Monitoring Exercise Intensity Using Heart Rate

Target Heart Rates

The target heart rate is a guideline which can help you stay in a safe exercise heart rate range. This will help you improve your cardiorespiratory fitness. This means your heart and lungs will become stronger. As your age increases, your target heart rate will decrease.

Learn how to measure your pulse / take your heart rate.

The target heart rate, also known as THR, is based on 60 to 80 percent of a maximum heart rate. To figure your THR, use the table on this page.

If you keep your heart rate in the lower range of the guideline, you will be able to exercise longer and have more weight loss benefits.
If you keep your heart rate in the higher range of the guideline, you will have better cardiorespiratory fitness.

If you are just starting an exercise routine, you may want to start out at 60 to 70 percent of your THR. As you become more fit, you may want to progress to 70 to 80 percent of your THR.

Learn more about good exercise guidelines.

Certain medicines will lower your heart rate response. Be sure to talk with your doctor if you have any questions.

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119	129	139	149	158
118	128	138	148	158
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117	127	137	146	156
116	126	136	146	155
116	125	135	145	154
115	125	134	144	154
115	124	134	143	153
114	124	133	143	152
113	123	132	142	151
113	122	132	141	150
112	122	131	140	150
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111	120	130	139	148
110	120	129	138	147
110	119	128	137	146
109	118	127	137	146
109	118	127	136	145
108	117	126	135	144
107	116	125	134	143
107	116	125	134	142
106	115	124	133	142
106	114	123	132	141
105	114	123	131	140
104	113	122	131	139
104	112	121	130	138
103	112	120	129	138
103	111	120	128	137
102	111	119	128	136
101	110	118	127	135
101	109	118	126	134
100	109	117	125	134
100	108	116	125	133
99	107	116	124	132
98	107	115	123	131
98	106	114	122	130
97	105	113	122	130
97	105	113	121	129
96	104	112	120	128
95	103	111	119	127
95	103	111	119	126
94	102	110	118	126
94	101	109	117	125
93	101	109	116	124
92	100	108	116	123
92	99	107	115	122
91	99	107	114	122
91	98	106	113	121
90	98	105	113	120
89	97	104	112	119
89	96	104	111	118
88	96	103	110	118
88	95	102	110	117
87	94	102	109	116
86	94	101	108	115
86	93	100	107	114
85	92	99	107
85	92	99	106
84	91	98	105

Measuring Metabolic Energy Equivalent (MET)

A metabolic energy equivalent (MET)measures how much effort an activity requires from you.

Try to increase your average MET level during cardiac rehabilitation.

Gradually increase your resistance and speed to increase your MET level.

See the Metabolic Energy Equivalent chart to see types of activities you can measure.

Learn more about MET exercises you can do:

Graded Exercise METS 1.8
Graded Exercise METS 2.1
Graded Exercise METS 2.8