Your heart rate is the number of times your heart beats in a minute.Your heart beats faster when you are exercising.Your pulse is slower when you are at rest.Monitoring this heart rate over time is a good way for athletes and people with heart conditions to stay safe.You don't need a clock, but you can use a fitness tracker, a phone app, or a medical device for more accurate monitoring.
Step 1: Put your hands on your neck or wrist.
Take one hand and palm it up.Place the tips of your second and middle fingers on the other hand against your wrist.If you can't feel a pulse, place the fingers on one side of your neck and the other on the windpipe.Don't use your thumb to check your pulse.You might double-count your pulse if an artery runs through your thumb.You don't usually need to press hard.Move your fingers or press harder if you can't find the pulse.
Step 2: Take 30 seconds to count the number of heartbeats.
You can either watch the second hand of the clock or set a timer.It's normal to occasionally skip a beat, but if your pulse has an irregular rhythm for the whole 30 seconds, especially if it is very fast and you are over 65, you may have a condition called atrial fibrillation.It's a good idea to see your doctor if you have this.
Step 3: To get your heart rate, multiply by two.
If you counted 50 heartbeats in 30 seconds, divide by 2 to get 100.The standard way to measure a person's heart rate is by the number of beats per minute.If you want the most accurate reading, repeat this a couple more times.Take the average of the first, second and third results.
Step 4: You can only get inaccurate heart rate readings from phone apps.
There are phone apps that can be off by more than 20 beats per minute.They can be used to confirm that your low- to moderate-intensity exercise has increased your heart rate, but don't rely on them when safety is important, such as during extreme exercise or if you have a heart condition.The "contact" apps that require you to place your finger against the camera are more accurate than the non-contact ones.
Step 5: Wrist sensors aren't accurate enough for intense exercise.
Your resting heart rate can be measured with a fitness tracker that fits onto your wrist.They are less accurate over 100 beats per minute and over 130 bpm.If you use one of these trackers and feel like you've pushed yourself past your limit, stop and check your pulse by hand instead of using the display.The darker the skin, the harder it is for the sensors on the trackers to read it.
Step 6: If you choose a monitor that suits you, it will be useful.
If you can find a review from a knowledgeable expert, it's time to buy a heart rate monitor.Monitors with a strap that wraps around your chest are the most accurate.This type of fitness tracker is recommended for cardiac patients.Some older models have trouble working near electrical devices.Wristwatch sensors are unreliable on dark skin and vigorous exercise.For people looking for general feedback and exercise motivation, they're an okay option, but not for precise data.Exercise equipment has handgrip monitors that are unreliable.
Step 7: If you want to diagnose irregular heart events, choose a medical monitor.
Ask your doctor about an electrocardiogram monitor if you have irregular heartbeats.Wearable devices are used to diagnose medical problems.A small electrocardiogram device is used for a day or two.If your heart-related symptoms are too unpredictable to be detected at the doctor's office, a doctor may recommend this.The device can be worn for weeks at a time.When you feel a abnormal heartbeat, you press a button to record it.
Step 8: Check your pulse with blood pressure readings.
When you have your blood pressure checked, your pulse is also checked.Purchase a blood pressure cuff from the pharmacy or ask for a reading at a doctor's office.If a doctor asks you to monitor your heart rate and blood pressure at home, it's a good idea to test your device against the office equipment.Home use models can be incorrect.
Step 9: Look for problems with the heart.
If you have a high or low heart rate, an electrocardiogram recording can help diagnose what's going on.A simple, safe test can be taken at the doctor's office.A nurse takes a few minutes to measure your heart activity.If you're not concerned about your symptoms, but you want to know if there's anything wrong, you should ask a doctor for a Wearable ECG device.You may be asked to do a stress test by your doctor if you exercise with increasing intensity.You can get a personalized picture of your heart health from the results.
Step 10: Cardiac monitors are used to detect danger signs in patients.
The electronic screen next to a hospitalized patient is an efficient way to monitor the patient.This may include a heart rate monitor with a green number at the top right, labeled HR or PR, and a simple electrocardiogram (ECG) showing a line that moves with the heartbeat.
Step 11: Relax and take your pulse.
Your resting heart rate is the rate at which your heart beats.You can get your heart rate by counting the number of heartbeats in 30 seconds.You can do this if you haven't exercised, had a cup of coffee or been stressed in the last hour or two.If you have been in the same position for a long time, you should change positions first.Wait 20 seconds after you stand up.You don't feel any intense emotions.
Step 12: For moderate exercise, calculate 70% of your max heart rate.
You can use this formula to determine the most beneficial heart rate during moderate exercise, such as walking at top speed or low-effort biking.If you are 55, it is about 220 - 55.If you add this by 0.7, you get a rough target: 165 x 0.7.Use 0.64 and 0.76 to get the lower and upper bounds.
Step 13: For vigorous exercise, aim for 85% of max heart rate.
If you want to get a target goal for vigorous exercise, you have to know your maximum heart rate.This is any exercise that is high-effort enough to make it hard to speak without pausing for breath, such as jogging or running.If you are 55, your max heart rate is 220 - 55 and you have a vigorous exercise target of 165 beats per minute.The lower bound of your target heart rate is calculated using 0.77 instead of 0.85.The upper bound is calculated using 0.93.
Step 14: For more personal advice, consult a doctor or trainer.
It's a good estimate for most of us.If you have a heart condition or take medication that affects your heart rate, it's a good idea to get a professional consultation.You want to start a vigorous exercise routine if you are a male over 45, a female over 55, or have a risk factor for heart disease.An elite athlete is looking for extra-accurate measurements.If you can't go to a trainer right now, you'll get a target range for vigorous exercise that takes into account a low resting heart rate.
Step 15: If your resting heart rates are over 100, you should see a doctor.
Normal heart rates can vary between 60 and 100 beats per minute.You should consult a doctor if you are outside this range.Athletes have a lower heart rate at rest because their heart is in good shape and each beat pumps more blood through their body.There is no need to be concerned about a low heart rate if you have excellent fitness and no other symptoms.
Step 16: If you have sudden changes or additional symptoms, go to the hospital.
If your pulse doesn't return to normal within a minute or two, seek emergency help.You need urgent help if you have additional symptoms like chest pain, passing out or lightheadedness.A low heart rate can cause a variety of symptoms.A high heart rate can cause a variety of symptoms.