When exercising, it is extremely important to monitor your heart rate. Your heart rate is like "a window" into the bodies energy systems, see "metabolic training" article for further explanation. When exercising at precise heart rates and ranges, you should see a general increase in fitness levels and a decrease in weight due to increased calorie expenditure during sessions over time.
Use the following excel spreadsheet to find your heart rates at intensities ranging from 45%-95%. Simply "plug in" your age and resting heart rate and the rest will be calculated automatically!
In general, the higher your resting heart rate, the less physically fit you are, and the lower your heart rate, the more physically fit you are. (Some athletes have resting heart rates in the 40s.) One way to see if your new workout is succeeding is to check your resting heart rate over a few months. See if it has increased, decreased, or remained the same. If your workouts are effective, your resting heart rate will slowly decrease, or at least remain constant.
Steps in checking your Resting Heart Rate
Your resting heart rate is best measured when you first wake up in the morning, before your feet leave the sheets. Grab a stopwatch, or a clock or watch with a second hand, then find your pulse. You can locate your pulse either in your radial artery on your wrist or at your carotid artery in your neck. Choose the spot that works best for you.
The only trick to measuring your heart rate is that you must use the correct fingers to do the measuring. Your thumb has a light pulse and can create some confusion when you are counting your beats. It's best to use your index finger and middle finger together.
***For a more accurate measurement, take your pulse for 3 mornings and take an average. A normal RHR for adults is between 60-100, although exercisers and athletes may have lower RHR (the lower it is, the more fit you are). If your RHR is over 100, you should call your doctor to get checked out.
