General Health and Fitness Articles
Determine your Optimal Heart Rate Training Zone
Step 1: Find your Pulse
The most accurate and easiest way to find your pulse is to take your first two fingers, place them on your windpipe then move them half-way towards your ear. Tilt your head back slightly and make sure that you do not press too hard. You should feel a steady beat against your fingers. You may need to move your fingers around a bit until you find your pulse.
Step 2: Determine your Resting Heart Rate (RHR)
The best time to take your resting heart rate is first thing in the morning before you get out of bed, start moving around and drinking coffee! If you wake up to an alarm clock stay lay in bed a few minutes before you start. You will need a clock or a watch that has a second hand.
Find your pulse, look at your clock and count the number of beats you feel in 15 seconds. Then multiply that number by 4 - write this number down. Take your pulse for three days in a row then take the average of the three days.
Day 1 : __________________ Beats per minute
Day 2 : __________________ Beats per minute
Day 3 : __________________ Beats per minute
Average Resting Heart Rate = _________________ Beats per minute
Step 3: Determine your Estimated Maximum Heart Rate (MHR).
The equation below is the best most cost effective way to find your MHR. Scientific tests to determine your MHR are done on a treadmill or bike and cost between $100 and $300.
Females: 226 minus your age = __________________________
Males: 220 minus your age = __________________________
Step 4: Determine the low end (60%) of your training zone.
[(MHR minus RHR) x 60%] + RHR = ___________beats per minute (bpm)
Step 5: Determine the high end (80%) of your training zone.
[(MHR minus RHR) x 80%] + RHR = ___________ beats per minute
Your optimal training zone is ________________________ beats per minute
How to use your Optimal Training Zone
When you are training with weights or doing cardio your want to keep your heart rate within this range. Try to vary the type of cardio workouts your do - some days will be longer (ie 45 to 60 minutes) with your heart rate in the lower range and other days can incorporate bursts of speed to get your heart rate up to the 80% range. Have fun and keep your body guessing!