How to Take Heart Rate Measurements
Heart Rate Measurements are another form of measurement that - like fat measurements - have many different variables and subsequent methods for measuring including: Resting Heart Rate, Max Heart Rate, and Recovery Rate. There are many ways to use your heart rate, but before you can use it, you need to do a few calculations to set your baseline.
The first and probably easiest is to determine your resting heart rate. To do this, you simply measure your heart rate while at rest by counting your pulse for 30 seconds and multiplying the number by two, or by counting your pulse for a full minute. For the most accurate baseline measurement take it just after waking up, after you body has been totally at rest. This is your resting heart rate.
RHR’s can vary from 40 bpm – 90 bpm; the average resting heart rate for adults is about 60-80 bpm. Athletes can have RHR’s around 40 bpm, with Lance Armstrong being iconic for his RHR ranging from 31-34 bpm.
Maximum Heart Rate or MHR: Finding your MHR is a matter of completing a quick calculation, which is simply 220 minus your age. Though this particular method isn’t going to give you an exact measurement of your personal heart rate max since it doesn’t account for your personal level of fitness, which could push your maximum heart rate 10-20 BPM, and can overestimate it about the same amount for Women, it serves as a really simple way to give yourself a solid starting point.
Once you have your maximum heart rate, you can determine your heart rate zones:
Zone 1: Coming in at 50- 60% of your maximum heart rate
Zone 2: Fitness Zone is at 60 - 70% of maximum heart rate
Zone 4: Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate
Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: this is your high intensity training level.
Recovery Rate: Determining your RR is relatively simple. Take your pulse after completing a particular exercise that results in a significant increase in your HR, then rest and take your heart rate two minutes later. Subtract the two rates and the result is your RR.
The first and probably easiest is to determine your resting heart rate. To do this, you simply measure your heart rate while at rest by counting your pulse for 30 seconds and multiplying the number by two, or by counting your pulse for a full minute. For the most accurate baseline measurement take it just after waking up, after you body has been totally at rest. This is your resting heart rate.
RHR’s can vary from 40 bpm – 90 bpm; the average resting heart rate for adults is about 60-80 bpm. Athletes can have RHR’s around 40 bpm, with Lance Armstrong being iconic for his RHR ranging from 31-34 bpm.
Maximum Heart Rate or MHR: Finding your MHR is a matter of completing a quick calculation, which is simply 220 minus your age. Though this particular method isn’t going to give you an exact measurement of your personal heart rate max since it doesn’t account for your personal level of fitness, which could push your maximum heart rate 10-20 BPM, and can overestimate it about the same amount for Women, it serves as a really simple way to give yourself a solid starting point.
Once you have your maximum heart rate, you can determine your heart rate zones:
Zone 1: Coming in at 50- 60% of your maximum heart rate
Zone 2: Fitness Zone is at 60 - 70% of maximum heart rate
Zone 4: Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate
Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: this is your high intensity training level.
Recovery Rate: Determining your RR is relatively simple. Take your pulse after completing a particular exercise that results in a significant increase in your HR, then rest and take your heart rate two minutes later. Subtract the two rates and the result is your RR.