Measure on your Carotid Artery (Neck) or Brachial Artery (Thumb side on wrist)

Here how to find:

Resting Heart Rate (HR) = (found after sitting for minimum of 5 minutes)

• Most accurate – Count HR for 1 minute, start with 0.

• Accurate – Count HR for 30 seconds, multiply by 2, start with 0.

• Least accurate – Count HR for 15s, multiply by 4, start with 0.

Maximum Heart Rate = 220-age

Heart Rate Reserve = Maximum HR – Resting HR

To Find Percentages of Max HR: 

• HR Reserve * Desired % (decimal form) + Resting HR = % HR Max

Example:

45 Year Old, with a Resting Heart Rate of 70

Maximum Heart Rate = 220-age

• 220-45=175 BPM (beats per minute)

Heart Rate Reserve = Maximum HR – Resting HR

• 175-70= 105 BPM

To Find Percentages of Max HR:

• HR Reserve * Desired % (decimal form) + Resting HR = % HR Max
• 105*.55+70=128 BPM
• So, to work at 55% of your Heart Rate Max, you would be working at 128 BPM

By Sean Spire – a fitness professional, specializing in athletic development, weight loss, post-rehabilitation, and the geriatric population. With a degree in Exercise Science from Florida State University where he was a scholarship athlete in swimming, he currently resides in South Florida where he pursues his passion – helping people live life the way it is meant to be lived. More articles and tips can be found on Sean’s blog – http://www.aspirefitnessandhealth.com/

Photo By ario_