There are several methods to monitoring heart rate during exercise. For example you can periodically take your pulse. Once you find your pulse, count the number of beats for 10 seconds and multiply by six. This method is effective but a bit cumbersome. The most effective and easiest form of monitoring your heart rate during exercise is to use a heart rate monitor. Heart rate monitors are very effective and provide a lot of feedback in addition to your heart rate such as estimated calories expended and distance traveled. They help you track the intensity of your effort with objective information. This is more precise than relying on how you feel (ratings of perceived exertion).
If you do not have a monitor, you can get a rough estimate of your heart rate by counting your pulse for six seconds and adding a zero. You can check your pulse by placing your index and middle fingers lightly on your radial pulse. This is the pulse on the thumb side of your wrist. Press lightly because pressing too heavily will cut off the flow of blood through the vessel, and you will be unable to count. You can also place your fingers lightly on either side of your windpipe (the hard tube you feel in the very center of your throat) to feel your carotid pulse. Do not press too hard or massage this area since this can affect your heart rate. Practice taking your pulse before you start to exercise so you know what you are feeling for before you exercise. If your heart rate is too slow, pick up your pace; if it is too high, then slow down a bit.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.