Heart Rate Measurements & Guidelines.
|Equipment||heart rate monitor watch||(stop) watch||(stop) watch|
|Instructions||The most convenient and exact way is using a pulse watch with chest belt as transmitter and watch as receiver to have permanent real-time, ECG-like heart rate control.||Of both manual ways wrist is the preferred option. Use index and middle finger, put them on wrist and search for the pulse. Count for ten seconds and multiply the number by six to calculate the actual heart beats per minute. Donīt use the thumbs, because it has its own pulse.||Use index and middle finger and put them against the side of front neck. Search for the pulse. Count for ten seconds and multiply the number by six to calculate the actual heart beats per minute. Donīt use the thumbs, because it has its own pulse.|
The recommended maximum heart rate (mhr) calculates as follows:
mhr = 220 - age.
|Training Type||During exercises with low overall muscle activity like cycling, the formula changed to:
mhr = 200 - age.|
|Gender||Since women are slightly more resilient, 10 heart beats per minutes can be added, so the formula here is: mhr = 230 (or 210) - age.|
The so-determined maximum heart rate is a benchmark. It can individually vary from person to person.
Heart Rate Chart