Lie down or sit in a relaxed position. Comfortably lie down the arm you are going to measure, possibly on a little support. You can feel the heartbeat on the side of the thumb, at the wrist. Measure using the index and middle finger. Measure the heart rate during 30 seconds and write this down. Repeat the measurement and calculate the average of the two measurements.
Calculating maximum heart rate
There are many formulas for calculating your maximum heart rate. This can be very useful, especially for athletes. People with heart problems can also benefit from this. Do you know your maximum heart rate? Then you can keep that in mind during your training. You can do that by training in different heart rate zones. An easy calculation for calculating your maximum heart rate is:
220-your age in years = your maximum heart rate
However, the calculation does not take fitness and stamina into account. Fin Karvonen’s formula does do this. His formula uses both the resting heart rate and the maximum heart rate:
HFopt= HFrest + (HFmax-HFrest) * training percentage
My resting heart rate is 56 and my maximum heart rate is 198. I want to do a stamina run on 70% of my maximum heart rate.
51 + (198-51) * 0.70 (70%) = 154
My training heart rate will then have to stay between 150 and 157 during training