{"id":1090,"date":"2012-08-05T00:00:00","date_gmt":"2012-08-05T00:00:00","guid":{"rendered":"https:\/\/ati.local\/?p=1090"},"modified":"2024-12-17T17:33:01","modified_gmt":"2024-12-17T17:33:01","slug":"measure-that-heart-rate-during-exercise","status":"publish","type":"post","link":"https:\/\/www.atipt.com\/measure-that-heart-rate-during-exercise\/","title":{"rendered":"Measure that Heart Rate During Exercise"},"content":{"rendered":"<p>We\u2019ve all felt it . . . that \u201cthump-thump\u201d in our chest during exercise.\u00a0 Sometimes, it\u2019s a little flutter.\u00a0 Other times, it can feel like our heart is going to jump out of our chest.<\/p>\n<p>While most know it\u2019s important to monitor heart rate during exercise, many don\u2019t know why.<\/p>\n<p>\u201cMonitoring your heart allows you to measure whether you\u2019re working out too much, or not enough,\u201d says Katie Varnado, Athletic Training Supervisor with ATI Sports Medicine. \u201cOne needs to hit an intensity level that will provide optimal health benefits, while remaining at a safe level.\u201d<\/p>\n<p>Most healthy people should have a Target Heart Rate zone from 50 \u2013 75% of your maximum heart rate, or within the Moderate Exercise Intensity zone.\u00a0 If you\u2019re below this level, you may not be working out enough.\u00a0 On the flip side, if you\u2019re above this level, you may be straining yourself.<\/p>\n<p><em>Katie offers these steps in\u00a0calculating your appropriate maximum heart rate:<\/em><\/p>\n<ul>\n<li><strong>Step 1:<\/strong>\u00a0Subtract your age from 220 to get your average maximum heart rate in beats per minute.<br \/>\n<em>Example: 220 \u2013 42 years old = 178 beats per minute\/Maximum Heart Rate.<\/em><\/li>\n<li><strong>Step 2:<\/strong>\u00a0Multiply your Maximum Heart Rate by .5 to determine the bottom 50% of your Target Heart Rate zone.\u00a0<em>Example: 178 x .5 = 89 beats per minute.<\/em><\/li>\n<li><strong>Step 3:<\/strong>\u00a0Multiply your Maximum Heart Rate by .75 to determine the top 75% of your Target Heart Rate zone.\u00a0<em>Example: 178 x .75 = 134 beats per minute.<\/em><\/li>\n<li><strong>Step 4:<\/strong>\u00a0Once you have calculated your Maximum Heart Rate, use it to monitor the intensity level of your exercise.\u00a0 To measure your heart rate, place your index and middle fingers over your carotid artery on either side of your neck, or radial pulse on your wrist at the base of your palm, and feel your pulse. Count your heart beats for 10 seconds, then multiply that number by six.\u00a0 This determines your beats per minute while exercising.<\/li>\n<\/ul>\n<p>For those just beginning an exercise program, Varnado recommends aiming for the bottom 50% of your Target Heart Rate zone for the first few weeks.\u00a0 Then, slowly progress to the middle and upper levels over the next six months.<\/p>\n<p>Varnado reminds everyone that your Target Heart Rate should be used a guideline for finding exercise intensity. Anyone beginning an exercise program should ALWAYS consult with their physician first.<\/p>\n<p>If you\u2019re still unsure about your Target Heart Rate, or have more questions, let ATI Sports Medicine help! Visit\u00a0<a href=\"https:\/\/www.atipt.com\/ask-the-athletic-trainer\">Ask the Athletic Trainer<\/a>\u00a0and submit your question.<\/p>\n<p>For more information on Target Heart Rate and exercise, visit\u00a0<a href=\"https:\/\/www.atipt.com\/node\/1473\">Target Heart Rate and Exercise.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We\u2019ve all felt it . . . that \u201cthump-thump\u201d in our chest during exercise.\u00a0 Sometimes, it\u2019s a little flutter.\u00a0 Other [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1090","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Measure that Heart Rate During Exercise | ATI<\/title>\n<meta name=\"description\" content=\"We\u2019ve all felt it . . . that \u201cthump-thump\u201d in our chest during exercise. Sometimes, it\u2019s a little flutter. Other times, it can feel like our heart is going to jump out of our chest. While most know it\u2019s important to monitor heart rate during exercise, many don\u2019t know why.\u201cMonitoring your heart allows you to measure whether you\u2019re working out too much, or not enough,\u201d says\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.atipt.com\/measure-that-heart-rate-during-exercise\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Measure that Heart Rate During Exercise | ATI\" \/>\n<meta property=\"og:description\" content=\"We\u2019ve all felt it . . . that \u201cthump-thump\u201d in our chest during exercise. Sometimes, it\u2019s a little flutter. 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While most know it\u2019s important to monitor heart rate during exercise, many don\u2019t know why.\u201cMonitoring your heart allows you to measure whether you\u2019re working out too much, or not enough,\u201d says\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.atipt.com\/measure-that-heart-rate-during-exercise\/\" \/>\n<meta property=\"og:site_name\" content=\"ATI\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/ATIPhysicalTherapy\/\" \/>\n<meta property=\"article:published_time\" content=\"2012-08-05T00:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-17T17:33:01+00:00\" \/>\n<meta name=\"author\" content=\"abbymccallsmith\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@atipt\" \/>\n<meta name=\"twitter:site\" content=\"@atipt\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"abbymccallsmith\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.atipt.com\\\/measure-that-heart-rate-during-exercise\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.atipt.com\\\/measure-that-heart-rate-during-exercise\\\/\"},\"author\":{\"name\":\"abbymccallsmith\",\"@id\":\"https:\\\/\\\/www.atipt.com\\\/#\\\/schema\\\/person\\\/e2e6098ef9dcfe7041d906350eb43d21\"},\"headline\":\"Measure that Heart Rate During Exercise\",\"datePublished\":\"2012-08-05T00:00:00+00:00\",\"dateModified\":\"2024-12-17T17:33:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.atipt.com\\\/measure-that-heart-rate-during-exercise\\\/\"},\"wordCount\":420,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.atipt.com\\\/#organization\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.atipt.com\\\/measure-that-heart-rate-during-exercise\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.atipt.com\\\/measure-that-heart-rate-during-exercise\\\/\",\"url\":\"https:\\\/\\\/www.atipt.com\\\/measure-that-heart-rate-during-exercise\\\/\",\"name\":\"Measure that Heart Rate During Exercise | ATI\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.atipt.com\\\/#website\"},\"datePublished\":\"2012-08-05T00:00:00+00:00\",\"dateModified\":\"2024-12-17T17:33:01+00:00\",\"description\":\"We\u2019ve all felt it . . . that \u201cthump-thump\u201d in our chest during exercise. 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