Many experts recommend that you use your heart rate to determine whether you are exercising at an appropriate level. To check whether you’re exercising within your target heart rate zone, take your pulse on the inside of your wrist, on the thumb side, for 10 seco
nds. Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist. Count your pulse for 10 seconds and multiply by 6 for the number of beats per minute (bpm). This number should be within your target heart rate zone. If it’s too high, you’re straining, and you should slow down. If it’s too low and the intensity feels “light” or “moderate/brisk” (a rating of 3 or 4 on the Perceived Exertion Scale), push yourself to exercise a little harder. (See the Activity Diary Page for more information on this scale.)
nds. Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist. Count your pulse for 10 seconds and multiply by 6 for the number of beats per minute (bpm). This number should be within your target heart rate zone. If it’s too high, you’re straining, and you should slow down. If it’s too low and the intensity feels “light” or “moderate/brisk” (a rating of 3 or 4 on the Perceived Exertion Scale), push yourself to exercise a little harder. (See the Activity Diary Page for more information on this scale.)Age Average Maximum Heart Rate* Target Zone:60% to 85% of Maximum*
60 160 96 to 136
65 155 93 to 132
70 150 90 to 128
65 155 93 to 132
70 150 90 to 128
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