Pulse and heart rate

What's your pulse?

Your pulse is your heart rate, or the number of times your heart beats in a minute. Pulse rate varies from person to person. The pulse is lower at rest and increases during exercise (the body needs more oxygen-rich blood during exercise). Knowing how to measure your pulse can help you evaluate your exercise program.

How to measure your pulse

1. Place the tips of your index, middle, and ring fingers on the palm side of your other wrist, just below the base of your thumb. Alternatively, place your index and index fingertips on the lower neck on either side of the trachea.
2. Press gently with your fingers until you feel the blood pulsing under your fingers. You may need to move your finger up and down slightly until you feel a pulse.
3. Use a watch with a second hand, or use the second hand to read the clock.
4. Count the beat you feel for 10 seconds. Multiply this number by 6 to get your heart rate (pulse) per minute.

Count your pulse: _____ times in 10 seconds x 6 = _____ times/minute

What is a normal pulse?

Normal heart rate at rest:

• Children (6-15 years old) 70-100 beats per minute
• Adults (18 years and older) 60 – 100 beats per minute

What is maximum heart rate?

Maximum heart rate is the highest heart rate achieved during maximal exercise. A simple way to calculate predicted maximum heart rate is to use the following formula:

220 - your age = predicted maximum heart rate

Example: The predicted maximum heart rate for a 40-year-old is 180 beats/minute.

Your actual maximum heart rate is most accurately determined through medically supervised maximal graded exercise testing.

Please note that certain medications and medical conditions may affect your heart rate. If you are taking medications or have a medical condition (such as heart disease, high blood pressure, or diabetes), be sure to ask your doctor if your maximum heart rate/target heart rate may be affected. If so, your exercise heart rate range should be prescribed by your doctor or exercise specialist.

What is target heart rate?

• You get the most benefits and reduce risks when you exercise within your target heart rate zone. Typically this is when your exercise heart rate (pulse) is 60% to 80% of your maximum heart rate. In some cases, your healthcare provider may lower your target heart rate zone starting at 50%.
• In some cases, high-intensity interval training (HIIT) may be beneficial. This should be discussed with a healthcare professional before starting. With HIIT workouts, heart rate zones may exceed 85%.
• Always consult your healthcare provider before starting an exercise program. Your provider can help you find a program and target heart rate zones that fit your needs, goals, and physical condition.
• When starting an exercise program, you may want to gradually increase to a level within your target heart rate zone, especially if you haven't exercised regularly before. If the exercise feels too difficult, slow down. If you don't try to overdo your workouts, you'll reduce your risk of injury and enjoy your workouts more!
• To know if you're exercising in your target zone (between 60% and 80% of your maximum heart rate), stop exercising and check your pulse for 10 seconds. If your pulse is below the target zone (see below), increase the speed of exercise. If your pulse is higher than the target area, slow down the exercise speed.

What is your target area?

Target heart rate zones by age*

• Age: 20
  • Target heart rate (HR) zone (60-85%): ** 120 – 170
  • Predicted maximum heart rate: 200
• Age: 25
  • Target heart rate (HR) range (60-85%): 117 – 166
  • Predicted maximum heart rate: 195
• Age: 30
  • Target heart rate (HR) range (60-85%): 114 – 162
  • Predicted maximum heart rate: 190
• Age: 35
  • Target heart rate (HR) zone (60-85%): ** 111 – 157
  • Predicted maximum heart rate: 185
• Age: 40
  • Target heart rate (HR) range (60-85%): 108 – 153
  • Predicted maximum heart rate: 180
• Age: 45
  • Target heart rate (HR) range (60-85%): 105 – 149
  • Predicted maximum heart rate: 175
• Age: 50
  • Target heart rate (HR) range (60-85%): 102 – 145
  • Predicted maximum heart rate: 170
• Age: 55
  • Target heart rate (HR) range (60-85%): 99 – 140
  • Predicted maximum heart rate: 165
• Age: 60
  • Target heart rate (HR) range (60-85%): 96 – 136
  • Predicted maximum heart rate: 160
• Age: 65
  • Target heart rate (HR) range (60-85%): 93 – 132
  • Predicted maximum heart rate: 155
• Age: 70
  • Target heart rate (HR) zone (60-85%): 90 – 123
  • Predicted maximum heart rate: 150

Your actual value (actual value is determined by graded exercise testing)

• target human resources
• maximum. human Resources

*This chart is based on the following formula: 220 - Your Age = Predicted Maximum Heart Rate.