Dr. George L. Dixon - "Talking Fitness"

HEART RATE DISCUSSION

A Guide To Your Appetite For Activity.

You can find your pulse low down on your neck or even better, at your wrist near the base of your thumb. Your wrist pulse is easier to find when you are working hard. Pressure on the big artery high in your neck, just below your jaw, can slow your pulse and be a problem.

You may count your pulse beats for l5 seconds and multiply by four; 10 seconds and multiply by six; or six seconds and multiply by 10. All will give you Beats Per Minute. When you start out, count longer, as you will be more accurate. Later you will do fine with a six second count.

Electronic pulse meters are accurate enough when they count from your finger or ear lobe. If real accuracy is essential then a chest strap will count your heart muscle contractions electrically and transmit that information to your meter. This kind is much more accurate when you are outdoors working hard.

A normal, healthy, human heart beats 72 times per minute. A lower heart rate can result from being a consistent exerciser, from some medications for heart or blood pressure problems, or simply because you came that way.

Your resting heart rate can be measured by recording your pulse before arising on two different days and averaging the figures. If your rate is less than 50, or more than 90, please check with your doctor.

Your maximum heart rate is age related. Take 220 and subtract your age. That rate is as fast as your heart should safely be encouraged to beat.

Target heart rate zone is 50 to 85 percent of your maximum heart rate. Target heart rate is an estimate of exercise intensity made by measuring heartbeats per minute. (There are other ways to measure exercise intensity, but this way is clear and even I understand it!)

If you are just starting your healthy activity program, aim for 50 to 60 percent of maximum heart rate. If you are a moderate exerciser, try 60 to 70 percent. If you are in great and improving fitness condition, go for it at 70 to 80 percent.

Your pulse rate should be back to normal by 8-10 minutes after exercising, if not, you are working too hard.

More and graphs in "Exercise a la Carte", here, at your bookstore or call 800-624-4952.