STEP ONE:
The first thing you need to do is take your Resting Heart Rate
upon waking up in the morning. It is best to do it over three mornings
and average the 3 heart rates out. This will give you the most accurate
reading.
When you wake up, take your pulse from your wrist or neck for 1 full
minute. Try not to move around too much, remain as calm as possible so
as not to disturb your normal resting heart rate.
STEP TWO:
Work out your Maximum Heart Rate (MHR). Here is the formula:
MHR = 220 – Your age
STEP THREE:
Apply your Resting Heart Rate and Maximum Heart Rate as a means of determining your Training Heart Rate using the table below.
| YOUR FITNESS LEVEL | % OF MAX HEART RATE |
| Beginner/low fitness level | 50 - 60% MHR |
| Average fitness level | 60 – 70% MHR |
| High fitness level | 75 – 85% MHR |
Use this example to guide you in determining your training heart rate:
Cecil
is 27 years old and has a resting heart rate of 70 beats per minute.
She hasn’t done much exercise for quite some time so she categorizes
herself as a beginner. She needs to work out 50 – 60% of her maximum
heart rate, and here is how she does it…
Determining your heart rate minimum
220 – 27 (Your age) = 193
193 – 70 (Resting HR) = 123
123 x 50% + 70 (Resting HR) = 132 beats per minute
Determining your heart rate maximum
220 – 27 (Your age) = 193
193 – 70 (Resting HR) = 123
123 x 60% + 70 (Resting HR) = 144 beats per minute
Cecil needs to keep her training heart rate between 132 and 144 beats per minute.
During your
training sessions you will need to periodically check your heart rate
to determine whether you are keeping within you range. Take your wrist
or neck pulse (don’t press too hard!) for ten seconds, then multiply by
6 to work out beats per minute. Alternatively, a heart rate monitor is
a lot easier!
