HOW TO FIND AND
MEASURE
YOUR HEART RATE
PA A1c. Use various methods for measuring
individual heart rate.
Step #1 : Find your heart beat (also called
pulse)- Place your pointer finger and middle
finger (no thumbs) on your neck about
halfway between your ear and chin.
Listen/ Feel for your
pulse/heart beat…….
When you find your pulse,
count the number of beats
you feel for six seconds (it’s
better if someone else
watches the clock for you )
Add a zero to your number
Example: If you counted 11
beats….
adding a zero makes it 110. This
is your approximate heart rate
for a minute
To determine target heart rate zones:
220- YOUR AGE= YOUR MAXIMUM HEART RATE
YOUR MAXIMUM HEART RATE X .60 =
TARGET HEART RATE FOR “ACTIVE ZONE”
YOUR MAXIMUM HEART RATE X .80 =
TARGET HEART RATE FOR “HEALTHY HEART
ZONE”
To determine target heart rate zones:
220 - age 10 = YOUR MAXIMUM HEART RATE
210 X .60 = 126 beats per minute
TARGET HEART RATE FOR “ACTIVE ZONE”
210 X .80 = 168 beats per minute
TARGET HEART RATE FOR “HEALTHY HEART
ZONE”