How to measure the pulse handy when exercising

To measure how hard you're working during theexercise, it is useful to have on your wrist. While heart monitors can do the job, many people depend on the simplest method: measurement by hand.

Difficulty: moderate

Directions

Things you need

• Exercise equipment
• Weights exercise
• Stationary Exercise Bikes
• Stopwatches

Suggest Revision

1. Check your pulse on your wrist, not the neck. Studies have shown that by applying pressure to the carotid artery in the neck can slow your heartbeat, causing him to miscalculate.
2. Use two fingers - your index and middle - not the thumb. The thumb has a pulse of its own and can interfere with an accurate count.
3. Count to ten and multiply that number by six to get your heart rate. This is a compromise between the counting for six seconds (too fast and possibly less accurate) and counting for 15 seconds, at which time the heart rate slows.
4. Practice finding your pulse so you can start counting immediately. If it takes 20 to 30 seconds to find your pulse, your heart rate has decreased significantly.

Tips & Warnings

Determine your maximum heart rate (MHR). This can be done by formulas listed in books and training manuals, or taking a stress test on a treadmill. A basic formula is 220 minus your age. The goal for those just getting into exercise is to exercise a level where your heart rate is below 70% of your MHR. Sixty to 70 percent is recommended for aerobic fitness.

Consider buying a heart rate monitor if you have trouble reading your wrist.

It is particularly important to calculate your pulse during exercise if you fall into certain categories, such as being pregnant, suffering from chronic health conditions such as diabetes (because small increases in pulse may have adverse effects), or who live in climates where the exercise conditions often change.Heat, humidity and altitude affect heart rate.

If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.