Determine your maximum heart rate

It's so important during a workout to pay attention to your heart rate.  If it's to high, you are putting to much strain on your heart.  If it's too low, your not putting enough into your workout.  Therefore, there is such a thing as a target heart rate zone that you should be working out in.

You can check your heart rate by 

1.  Taking your pulse.  Place your index and middle fingers directly under your ear, then slide your fingers down until they are directly under your jawbone, pressing lightly. Start with zero on the first beat and count for 10 seconds then multiply by six. Always check your pulse frequently throughout your workout to make sure you within your target heart rate zone.

2.  The easiest method is to use a heart rate monitor.  There are many types in the stores these days, so check one out.  Some even compute the calories burned in a workout, a little extra bonus.  

3.  A general rule of thumb, is you should be able to have a conversation.  If you are totally out of breathe, you are working to hard.  And remember if you are lightheaded or dizzy, also slow down and rest.

To determine your maximum heart rate, use the following equation:

If you are 30 or below, then your Max. HR is = 220- your age

If you are over 30, then your Max. HR is = 190 - (your age- 30)/2

For example, if you are 50 yr, then your Max HR = 190 - (50-30)/2 = 180 bpm.

Now that you calculated your maximum heart rate to workout in, you can determine the zone you should stay in.  That, will be discussed in more detail tomorrow.