How to Make Pulse Calculations

How to Make Pulse Calculations

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QUESTION: I have signed up for a regular exercise class at my local Y.
During the tour I noticed that the members of the group were taking their
pulse during the session. I don't understand the method they were using, or
how to make the calculations. I'll bet a lot of your readers could use some
help with this math. Please help.
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ANSWER: It's not as complicated as it sounds, and once you have your numbers
figured out, they can be used during any athletic activity quite simply. When
ever you increase your activity, your muscles require an increased blood flow
to bring needed oxygen to the tissues. The heart responds by speeding up its
beat and your pulse measures the number of heart beats in a minute. To obtain
a benefit from your exercise program, and still remain within safe limits,
your heart should be working at a rate that depends your age and condition.
This rate falls between 60% and 80% of your maximum heart rate. Start by
calculating your maximum heart rate by subtracting your age from 220. For a
person 60 years old that would be 160 beats per minute. Multiply that by .6
for the low end of the range (160 X .6 = 96) and by .8 for the high end (160 X
.8 = 128). Since most exercise instructors use a ten second count for
measuring the pulse, you can divide both numbers by 6, and round off the
numbers to get your exercise range. In the example above it would mean that
the pulse should be between 16 and 21 for a ten second count during an
exercise session for a 60 year old person. Since you are just starting, it is
advisable to keep your rate close to your low end number, at least in the
beginning. If your heart is racing too quickly, reduce the intensity of your
effort during the session, by just moving to the beat of the music, and making
the other movements in a less forceful manner. A good instructor will help
you tailor your program to you needs, and can also demonstrate the correct
method of obtaining your pulse using either the radial artery in you wrist or
the carotid artery in your neck, below the chin.