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Target Heart Rate
When you start an exercise program, try to work at the low end of the target heart rate range. As you become more familiar with your exercise routine and it becomes easier, try to work up to exercising at the upper end of the target heart rate range. It is good to mix up your routine and do some activities that are more strenuous and some that are less strenuous, working at both ends of the target heart rate range.
Your estimated target heart rate:
High:
Low:
Taking Resting Heart Rate
When:
The best time to take a resting heart rate is in the morning after you wake up, before getting out of bed. You can also take it later in the day, just make sure you are relaxed and sitting or lying still for at least 5 minutes.
How:
- First get a stop watch or be in view of a clock with a second hand (have one beside the bed before you go to sleep at night).
- Next find you carotid OR radial pulse.
- Carotid Pulse: Place you index and middle finger on the side of neck, right under the jaw. When your fingers are over the carotid artery, you will feel a pulse.
- Radial Pulse: Place your index and middle finger on the inside of your wrist right below the thumb. When your fingers are over the radial artery, you will feel a pulse.
- Once you feel a strong pulse, watch the clock and count the beats for 15 seconds. Multiply this number by 4 to get your resting heart rate in beats per minute.
ALWAYS use your fingers to find your heart rate because your thumb has a pulse of its own.
NEVER take the carotid pulse on both sides at once as this can cut off blood flow to the brain and cause you to faint!
What does this number mean?
Normal resting heart rate for an adult is around 60-100 beats per minute. Increasing fitness level can decrease your resting heart rate. Athletes or people who exercise regularly may have resting heart rates as low as 40-50 beats per minutes. Age and decreased fitness level increases your resting heart rate.
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