Your Heart Rate and Aerobic Exercise

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YOUR HEART RATE AND AEROBIC EXERCISE Why Monitor Your Heart Rate (pulse)? During aerobic exercise, your heart beats faster to supply more blood and oxygen to the working muscles in your body. Your heart rate during exercise indicates if you, your muscles, and your heart are working at the proper level. To get the most out of your aerobic exercise program, you should select a target heart rate range and take your pulse both during and after exercise. Target Heart Rate Ranges FINDING YOUR PULSE Values in this chart are pulse counts for 10 You can measure your pulse at two places. Your radial seconds pulse is found by placing the pads of your first and middle fingers on your wrist (palm facing up) just above % of Maximum Heart Rate the base of the thumb. Or, you can measure your carotid AGE pulse by placing the same two fingers lightly on your 55 60 70 80 90 neck midway between your Adam’s apple and your ear lobe, just below your jawbone. 20 18 20 23 27 30 COUNTING YOUR PULSE 25 18 20 23 26 29 1. Stop exercising 30 17 19 22 25 29 2. Find your pulse (using the method above) 3. Count the number of beats you feel for 10 seconds 35 17 19 22 25 28 4. Resume exercise, changing the level of effort as 40 16 18 21 24 27 needed 5. Re-check your pulse 2-3 times during exercise 45 16 18 20 23 26 USING YOUR TARGET HEART RATE RANGE 50 16 17 20 23 26 This table shows your target heart rate range numbers for a 10-second count. Find your age or nearest age in 55 15 17 19 22 26 the left-hand column. The numbers in the right column 60 15 16 19 21 23 show lower to higher effort (intensity) heart rates. Once you have counted your heart rate, look to see if that 65 14 16 18 21 23 number is within your target heart rate range. If it is, continue exercising at the same effort. If your heart Effort Level Exercise at: rate is lower than the lowest number, you may want to exercise a little harder. If it is higher than the highest Light 55-70% of Max. Heart Rate number, you are exercising too hard and should slow Moderate 60-75% of Max. Heart Rate down. Your target heart rate is only a guide to help you Heavy 75-90% of Max. Heart Rate get the most out of your exercise program. Copyright © 2015 The Regents of the University of Michigan | MHealthy.umich.edu.

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