3 methods of measuring heart rate during exercise

Whether or not an exerciser reaches fitness or weight loss goals depends on a number of variables. How hard they work is one of the most important factors. A balanced workout program include some days that are hard, some that are easy and most that fall in the moderate range. Measuring the difficulty of strength training workouts is fairly straightforward; more weight is more difficult in most cases. But measuring the intensity of aerobic activity can be more complicated because there are several factors that affect an exerciser’s perception of difficulty on any given day. Stress from home or work, boredom, or distractions at the gym may make it seem like you are working hard, when in fact, the workout isn’t as effective as it needs to be. The best way of making sure that you are working in the appropriate intensity range is by measuring heart rate.

There are several ways to monitor heart rate during exercise. Heart rate monitors such as those made by Polar, are easy to use and fairly accurate. Most models include a chest strap and a wrist display. The chest strap actually reads the heart rate and sends the information to the wrist display which might also show information such as calories burned, time in a particular heart rate zone, total workout time, distance traveled, pace, etc. The wrist strap is not necessary while using gym quality cardio equipment which usually has a display monitor which will display the heart rate reading from compatible straps.

Another option is to use the contact heart rate hand sensors on higher quality exercise machines. These are typically less accurate than the chest strap simply because if the sensors are not maintained properly, errors may occur. However, most gyms are diligent about cleaning and the sensors are generally accurate. The other factor that can affect the accuracy of the machine based heart rate readers is the placement of the sensors. Some sensors can’t be held on to while performing intense activity. For example, runners often can’t get a heart rate reading unless they slow their pace to a walk which, of course, changes the reading.

The last way of monitoring heart rate is by taking your own pulse. During exercise, most experts recommend taking the pulse for only 10 seconds, rather than the 30 second count that is more typical in medical settings. Because it is nearly impossible to get an accurate reading while moving, exercisers must stand still while getting a pulse. During a 30 second count the heart rate may drop enough to give an inaccurate reading. Therefore, the recommended approach is to count the number of beats for 10 seconds and multiply by six. Never taken your own pulse? The Cleveland Clinic describes insturctions for getting that 10 second count.

How to take your pulse:

1. Place the tips of your index, second, and third fingers on the palm side of your other wrist, below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck, on either side of your windpipe. (See the illustrations to the right.)
2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You might need to move your fingers around slightly up or down until you feel the pulsing.
3. Use a watch with a second hand, or look at a clock with a second hand.
4. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute.

Many health clubs post heart rate guidelines on equipment or in public areas that will give general guidelines for heart rate ranges. Or visit the Cleveland Clinic Pulse and Target Heart Rate web page to find your target heart rate.