Thump-Thump...Thump-Thump...Is That Your Heartbeat I Hear?

We've talked about how to gauge intensity during your workouts (click HERE to re-read that blog) but let's take a step back and look at how to take your heart rate or pulse.  Club owner and Personal Training Director, Brad Covington, takes us through the steps of how to determine your heart rate.

First of all, what is your "pulse"?  Your pulse is your heart rate or the number of times your heart beats in one minute.  Pulse rates vary from person to person; some slower than others.  Your pulse is lower when you are at rest and increases when you exercise.  During physical activity the body requires more oxygen-rich blood so breathing increases and heart rate increases.  Knowing how to take your pulse can help you evaluate your exercise program.

Here's how to take your pulse:

1. Place the tips of your index, second and the third fingers on the palm side of your wrist below the base of the thumb.  Or you can place the tips of your index and second fingers on your lower neck on either side of your windpipe.
2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers.  You may need to move your fingers around slightly up or down until you feel the pulsing. 
3. Use a watch or clock with a second hand .
4. Count the number of beats you feel in 10 seconds and multiply the number by six to get your heart rate per minute.

Count your pulse:__________ beats in 10 seconds x 6 =___________beats/minute.

You've mastered those steps so now what?  What is a "normal" pulse?  Normal, average heart rates vary by age:

• Ages 6-17:  70-100 beats per minute
• Ages 18 and over:  60-85 beats per minute

Is your pulse in that range?  If so, congrats...you are "normal".  If your pulse is lower than the normal range, even better.  That means your heart doesn't have to work as hard at rest to pump the same amount of blood as during exercise.  If your number is higher than the range listed above, you should consider adding more physical activity into your daily routine.  High resting heart rates (85 beats per minute and above) put undue stress on the heart and blood vessels.  You may experience symptoms such as a "racing" heart beat, pounding in your ears, heavy "thumping" in your chest.

How high should your heart rate go during exercise?  By using the "age-predicted" maximum heart rate formula, you can determine the maximum for your age.  Essentially, it is 220-your age.  For example, a 40-year old person has a maximum heart rate of 180 beats per minute (220-40 = 180).  From here you can calculate your target heart rate zone as discussed in our "Intensity...How Hard Are You Working Out" blog entry.

Finally, here are some thoughts about heart rate and training:

1. Always check with your healthcare provider before starting an exercise program.  Every exercise program should be taken into account with safety first and foremost.
2. You gain the most benefits and lessen the risks when you exercise in your target heart rate zone.  Usually this is when your exercise heart rate is 60 to 85 percent of your maximum heart rate.  It is not advised to exercise greater than 85% of maximal heart rate.  Intensity at that level  increases both  cardiovascular and orthopedic risk with minimal additional health-related benefits from the exercise.
3. When beginning an exercise program, you may need to gradually build up to a level that is within your target heart rate zone, especially if you have not exercised regularly before.  If the exercise feels too hard, slow down and build up your cardiovascular endurance.  You will reduce your risk of injury and enjoy the exercise more if your do not try to over-do it!

Now you are armed with valuable information for your exercise routine.  Whether you work with a trainer or on your own, you should take into consideration your resting heart rate and your target heart rate zone.  Try taking your heart rate at different times of the day and see how it fluctuates with stress levels and physical activity or rest.  To obtain the most accurate resting heart rate, someone would need to take your heart rate while you are sleeping.  Since that's not feasible, take it as soon as you wake up but before you get out of bed (as long as you were not "startled" upon wakening by a loud noise or another person).  This will most accurately represent your resting heart rate.

Feel the beats...take your pulse...apply it to your exercise routines.  You'll see a decrease in your resting heart rate over time as you add more consistent physical activity into your day.  Thump away, beating heart, thump away!!