by Kristie Wilkins

Created on: October 17, 2008   Last Updated: October 30, 2008

During training and exercise, monitoring ones heart rate is an important thing to do. Periodically checking your heart rate allows you to ensure that you are getting the maximum benefits from exercise, but not hurting yourself, or your body. The adult human heart beats about once every second or so, pumping blood throughout the entire body. Your heart rate is simply the number of times your heart beats in a minute. While exercising, you should train to maintain your target heart rate.

Your target heart rate falls in between 55 and 90 percent of your maximum heart rate. To determine your target heart rate, you first will need to find you maximum heart rate. This is done by subtracting your age from 220. Then, calculate to find 55 percent of your maximum heart rate (the low end of your target heart rate) and 90 percent of your maximum heart rate (the high end of your target heart rate). The formulas below will help you determine these numbers:

(220 your age) x 55% (.55) = ___ beats per minute (low end of target heart rate)

(220 your age) x 90% (.90) = ___ beats per minute (high end of target heart rate)

Your heart rate you be in between these two numbers when exercising. Once you reach your target heart rate, try to maintain it for 20 30 minutes. If you find it is too slow, or too fast, modify your exercise pace. Each individual's target heart rate will be slightly different depending on age and level of fitness and it is advised to aim for the low target heart rate if you are just beginning a work out routine. Only competitive level athletes should aim for a high target heart rate. Do not feel discouraged if you find you are only able to work out at your lower target heart rate, for this is sufficient for burning fat in the body. On the other hand, working out at you higher target heart rate will help improve and develop cardiovascular fitness.

It is also important to remember to take several minutes to determine your resting heart rate, before and after exercise. This is done by simply placing your first two fingers, never your thumb, against your radial artery. (Some find it difficult to locate a pulse using the radial artery. If you have trouble, try and locate your pulse using your carotid artery.) Count the pulse beats for ten seconds and then multiply by six. Follow the same steps when finding your pulse throughout your workout. Resting heart rates are also affected by age, height, and weight. For the average person, the resting heart rate will fall in between 60 and 100 beats per minute.

As you continue your work out routines, your heart will become larger, stroke volume with increase, resting heart rate will begin to beat slower, and your body will begin to burn calories more efficiently. After about four weeks of a consistent exercise schedule (minimum of three 20 minute sessions a week of aerobic activities), these adaptations with begin to occur.

A well-conditioned heart can perform its job efficiently with fewer beats per minute than a heart that's in poor condition, so it is important that while exercising you take the time to determine your target heart rate and monitor it that way you know you are getting the most benefits for your work out!

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