Page | 19
Before beginning your workout, check your normal resting heart rate. Place your fingers lightly
against your neck or against your wrist over the main artery. After finding your pulse, count the
number of beats in 10 seconds. Multiply the number of beats by six to determine your resting pulse
rate per minute. We recommend taking your heart rate at these times; at rest, after warming up,
during your workout and two minutes into your cool down, to accurately track your progress as it
relates to better fitness.
During your first 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 your maximum heart rate may be too strenuous unless you are in top physical
condition. Exercising below 60% of your maximum will result in minimal cardiovascular conditioning.
Check your pulse recovery rate – If your pulse is over 100bpm five minutes after you stop exercising,
or if it’s higher than normal the morning after exercising, your exertion may have been too strenuous
for your current fitness level. Rest and reduce the intensity level of the next exercise.
Fitness Safety:
The Heart Rate chart indicates average heart rate zones for different ages. A
variety of different factors (including medication, emotional state, temperature and other conditions)
can affect the target heart rate zone that is best for you. Your physician or health care professional
can help you determine the exercise intensity that is appropriate for your age and condition.
