12 Overview of Physical Fitness
Measure your heart rate by taking your pulse at the carotid artery (neck) or the radial
artery (wrist) for 15 seconds; multiply this value by four to get your heart rate in beats per
minute. Compare this heart rate value to your target training intensity. If your heart rate is
too low, increase the intensity of your workout. If it is too high, reduce the intensity
slightly.Your target training heart rate
can be calculated as follows:
To maintain aerobic conditioning, exercise should be performed at a heart rate
between 70% and 90% of your maximal heart rate (Max HR).Remember, this is only an estimate of
your maximal heart rate.Depending on your particular “physiology” and physical conditioning, your Max
HR could be higher than what you derive from this equation. However, this is the way it is
routinely estimated.To calculate 70% and 90% of your Max HR, multiply Max HR by 0.70 and 0.90,
respectively. This is your target training intensity zone or the range within which your heart
rate should be while working out. Figure 1-2 presents an example of how to calculate your
desired training heart rate by this method.Max HR in beats per minute = 220 - your age (years)