To measure your heart rate during exercise, take
your 10 second pulse. This number, multiplied by six, represents your
heart rate - or heart beats per minute. The American College of Sports
Medicine recommends that healthy adults exercise at a target level of
60-90% of their maximum heart rate. Compare your 10-second pulse to the
target range shown above. If you fall below your target range, you may
be exercising at a low intensity. Low intensity exercise is generally
recommended for those with low levels of fitness. If you fall above your
target range, your intensity may be too high. Achieving 70-90% of
maximum heart rate is typically recommended only for those with
excellent to superior levels of fitness. For men and women at an average
level of fitness, an intensity of 60-70% of maximum heart rate is
desired. This intensity corresponds to the lower part of the range
listed above.
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