The number of heartbeats per minute is the unit of measurement of heart rate (or pulse). When you exercise, your heart beats faster (the pulse goes up), while it slows down when you are at rest. Measuring heart rate over time is useful for athletes aiming to optimize their workouts and can help people with heart problems avoid taking risks to their health. To do this, you only need a watch, but you can also use a fitness tracker or app for a quick rough estimate, or a medical device for a more precise reading.
Steps
Method 1 of 8: How do I measure my heart rate?
Step 1. Put two fingers on your wrist or neck
Turn one hand palm up. Place the fingertips of the index and middle fingers of the other hand on the wrist, between the bone and tendon that are just below the thumb. If you can't feel the pulse clearly, move your fingers to the side of your neck, into the groove on the side of the trachea.
- Avoid using your thumb to measure your pulse. An artery runs through this finger, so you could count wrong, feeling the pulse twice.
- Usually, you just need to press gently. If you can't feel your pulse, increase the pressure or move your fingers.
Step 2. Count the number of beats you hear in 30 seconds
You can set a half-minute timer or watch the second hand of an analog clock.
It is normal to skip a beat from time to time, but if your pulse is very fast and irregular for the full 30 seconds or if you are over 65, you may be suffering from a condition known as atrial fibrillation. It is rarely fatal, but it is a good idea to schedule a visit to the cardiologist
Step 3. Multiply by two to get your heart rate
For example, if you counted 50 beats in 30 seconds, multiply that number by 2 and you get 100. This result is beats per minute, the standard unit of measure for heartbeat.
For a more accurate measurement, repeat this a couple of times. Calculate the average of the three results with this formula: (first reading + second reading + third reading) ÷ 3
Method 2 of 8: Can I measure my pulse with the phone?
Step 1. Mobile applications can only detect inaccurate heart rate measurements
In many cases, they can go off by more than 20 beats per minute. You can use them to quickly verify that physical activity, low or medium intensity, has increased your heart rate as hoped, however you should not rely on the value they detect when health is involved (for example in the case of extreme workouts or if you have heart problems).
Applications that ask you to place your finger on the camera are more accurate than those that measure your pulse by simply framing your face
Method 3 of 8: Do Fitbits and other fitness watches measure heart rate accurately?
Step 1. Wrist sensors are not accurate enough for strenuous physical activity
Fitness trackers that attach to the wrist (and are not attached to other sensors on the body) are quite accurate in calculating resting heart rate. However, they tend to be less accurate after 100 beats per minute and are very inaccurate above 130 bpm. If you use one of these devices and feel like you are over the limit, stop and manually check your pulse instead of trusting the number you see on the screen.
Sensors in these devices have a harder time getting accurate readings on darker skin or around tattoos and birthmarks
Method 4 of 8: Is it worth buying a heart rate monitor?
Step 1. Such a device is only useful if you buy one that suits your needs
Before you spend any money, look for a review from a reputable expert. In general, some technologies are better than others:
- Devices with a lace to tie to the chest are the most accurate. They are the only fitness trackers recommended for patients with heart problems (note that some of the older models suffer from interference from proximity to electronic devices).
- Wrist sensors are less reliable, especially on dark skin and during strenuous physical activity. They are acceptable for people who need general information and extra motivation to train, but do not guarantee accurate data.
- The sensors to put your hands on, which you find on the gym machines, are very unreliable.
Step 2. Choose a medical heart rate monitor to diagnose arrhythmias
If you have occasional heart irregularities or symptoms related to arrhythmias, ask your doctor about a portable electrocardiograph (ECG). These are devices you can wear temporarily that help diagnose health problems.
- The Holter Cardiac devices are small ECG devices that you can wear for a day or two. A doctor may recommend this tool when cardiac symptoms occur frequently but are too unpredictable to detect during an outpatient visit.
- There are similar devices known as event recorder, which you can wear for weeks. When you feel an irregular heartbeat, you need to press a button to record your ECG.
Method 5 of 8: How can I measure my heart rate with medical devices?
Step 1. By measuring your blood pressure, you will also know your pulse
Ask your doctor to take your blood pressure during a visit, or buy a pressure gauge at the pharmacy to measure it yourself.
If your doctor asks you to measure your heart rate and blood pressure at home, ask if you can first check the effectiveness of your meter against what they use in the laboratory. Some home use models may be inaccurate
Step 2. Get an EKG to identify heart problems
If you have tachycardia or bradycardia and the symptoms associated with these conditions, an ECG can help you diagnose what is happening. This is a simple and safe test that takes only a few minutes in the office. A nurse will place 12 electrodes on your skin and measure your heart activity for a few minutes.
- If the ECG does not detect any problems, but your symptoms are bothering you, ask your doctor for a portable continuous heart monitoring device.
- Your doctor may ask you to undergo a stress test, noting your ECG as you make physical exertion of increasing activity. The results can give you a personalized representation of your heart health and let you know which levels of physical activity are safe and healthy for you.
Step 3. Hospitals use heart rate monitors to detect warning signs in patients
The electronic screen next to a patient's bed is an effective way to quickly identify problems that require medical attention. These measurements may include heart rate (usually a toll-free number in the upper right, indicated HR or PR) and a simple ECG showing a line moving at the heartbeat.)
Method 6 of 8: How do I measure resting heart rate?
Step 1. Measure your pulse when you are relaxed
Resting heart rate is simply the number of beats per minute when you are not exercising and not stressed. To calculate it, simply count the beats in 30 seconds, then multiply them by 2. You can do this whenever the following conditions are met:
- You haven't been exercising, you haven't had caffeine, and you haven't been stressed for an hour or two.
- You can sit or stand, but change your position first if you have been standing still for a while. Wait 20 seconds after getting up.
- You haven't experienced any intense emotion.
Method 7 of 8: What is the best heart rate for my age?
Step 1. Calculate 70% of your maximum heart rate as a goal for a medium intensity training session
Use this simple formula to find the number of beats per minute that are most helpful to maintain during medium-intensity exercise, such as brisk walking or slow cycling:
- Your maximum heart rate in beats per minute is approximately 220 - your age. For example, if you are 55, this value is 220 - 55 = 165.
- Multiply this number by 0.7 to get an approximate goal: 165 x 0.7 = ~ 116 beats per minute. Alternatively, you can multiply by 0, 64 and 0, 76 to get the lower and upper limits.
Step 2. For strenuous physical activity, aim for about 85% of your maximum heart rate, which equates to about 220 - your age
Calculate this last value and multiply it by 0, 85 to get your goal in high intensity training. This category includes all activities that are enough to keep you from talking without taking a breath, such as running, most sports, and high-paced cycling.
- For example, if you are 55, your maximum heart rate is 220 - 55 = ~ 165 and your strenuous physical activity goal is 165 x 0.85 = ~ 140 beats per minute.
- Calculate the lower heart rate limit to be reached using 0.77 instead of 0.85 and the upper limit with 0.93.
Step 3. See your doctor or coach for personalized advice
The calculations shown above are estimates that are valid for most of us. However, in some situations it is a good idea to get advice from a professional:
- If you have a heart problem or are taking medications that interfere with your heart rate, ask your doctor for advice.
- If you want to start an intense exercise program and are a man over 45, or a woman over 55, have diabetes or are in a risk category for heart disease, see your doctor.
- Contact your coach if you are a top-level athlete who is interested in very precise measurements. If you cannot consult your fitness trainer at the moment, the formulas "(maximum heart rate - resting heart rate) x 0.7" and "(maximum heart rate - resting heart rate) x 0.85" allow you to calculate strenuous exercise goals that take into account your low resting heart rate.
Method 8 of 8: What is a dangerous heart rate?
Step 1. See a doctor if your resting heart rate drops below 60 or exceeds 100 bpm
The beats per minute considered "normal" can vary a lot, but are usually between 60 and 100 bpm. Consult a doctor if your pulse exceeds the limits of this range.
Athletes often have a resting heart rate below 60 because their heart is healthy and each beat pumps more blood through the body. If you are in excellent physical condition and do not have other symptoms such as dizziness or shortness of breath, you don't need to worry about a low heart rate
Step 2. Go to the hospital if you notice any sudden changes or other symptoms
Seek emergency medical attention if your pulse is much faster or slower than usual and does not return to normal after 1 minute or 2. Other distressing symptoms also indicate that you need immediate help, such as chest pain, fainting, or dizziness.
- Low heart rate (bradycardia) can cause fainting, fatigue, shortness of breath or dizziness.
- High heart rate (tachycardia) can cause shortness of breath, dizziness, heart palpitations, chest pains or fainting.
