3 4
MONITORING YOUR HEART RATE
To obtain the greatest cardiovascular benefi ts from your exercise workout, it is im-
portant to work within your target heart rate zone. The American Heart Association
(AHA) defi nes this target as 60% -75% percent of the Maximum Heart Rate.
The Maximum Heart Rate may be roughly calculated by subtracting the user’s age
from 220.
The Maximum Heart Rate and aerobic capacity naturally decreases as the user ages.
This may vary from one person to another, but use this number to fi nd your approxi-
mate eff ective target zone. For example, the Maximum Heart Rate for an average 40
year-old is 180 bpm. The target heart rate zone is 60%-75% of 180 or 108-135 bpm.
See the
Fitness Safety
section.
Before beginning a workout, check the normal resting heart rate. The user can place
their fi ngers lightly against the neck or wrist over the main artery. After fi nding the
pulse, count the number of beats in 10 seconds. Multiply the number of beats by six
to determine your pulse rate per minute. It is recommend to take a heart rate mea-
surement at rest, after warming up, during the workout and two minutes into cooling
down after the workout, to accurately track progress as it relates to better fi tness.
During your fi rst several months of exercising, the AHA recommends aiming for the
lower part of the target heart rate zone - 60%, then gradually progressing up to 75%.
According to the AHA, exercising above 75% of the Maximum Heart Rate may be too
strenuous unless the user is in top physical condition. Exercising below 60% of the
maximum will result in minimal cardiovascular conditioning.
Check your pulse recovery rate
If your pulse is over 100 bpm fi ve minutes after stopping exercising, or if it’s higher
than normal the morning after exercising, the user’s exertion may have been too
strenuous for their current fi tness level. Rest and reduce the intensity next time.
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