Your heart rate or pulse indicates how many times your heart beats per minute. This can vary depending on age,fitness levels, medical conditions and how active you are at the time your heart rate is measured. Your heart rate can measure how fit you are, how hard your heart is working and the intensity of exercise you are engaged in.
Heart rate is measured during rest,work and recovery. To monitor your heart rate during rest; you need to resting for at least five minutes before you begin. Obviously, if you have been engaged in strenuous activity, it will take longer for your heart to resume rest mode. Therefore, taking your pulse before you get out of bed in the morning or after you have been sitting fora period of time, are better options. A normal resting rate for an adult can be anywhere between 60 to 100 beats per minute per Medical News Today. However, this can vary depending on age, medical conditions and fitness levels.
Measuring your heart rate is a good way to track your fitness levels and ensure you’re not working too hard. The age-adjusted metrics estimate what your maximum heart rate range can be during exercise, but again everyone is different so it’s important to discuss this with your doctor.
Another way to gauge your fitness levels is to establish your recovery heart rate. This is measured by how long it takes your heart rate to return to its resting rate after exercise. More specifically, it is the amount by which heart rate falls after 1 minute of not exercising according to Web MD. The fitter you are, the faster your heart should recover.
So how do you measure your heart rate during these different stages? Firstly, you need to locate your pulse; commonly found on the underside of your wrist and on the neck. The National Emergency Medicine Association suggests placing the index and middle finger side by side in your opposite wrist about one inch from the hand base. Once you feel the pulse,count the number of beats in a minute to measure your heart rate.This can be done by multiplying the number of beats in 10 second by six, doubling the number of beats in 30 seconds etc.
If you would like to take your pulse while exercising, it’s a good idea to stop exercising or slow right down,as taking a pulse while moving around can be difficult. Some sports watches and specialized equipment also allow joggers and others to measure and monitor their heart rate.
Measuring your heart rate is a handy skill to learn. Tracking it on a regular basis may alert you to changes in your health and is a good way to monitor your fitness progress. As heart rates vary significantly, it’s important to check with your doctor what rate is normal and healthy for you.
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