Your heart is your most vital and hardworking organ. It beats about 100,000 times every day, pumping 2,000 gallons of blood through your body. Heart disease is the No. 1 killer for both men and women and it’s preventable.
The Mayo Clinic defines maximum heart rate (MHR) as the “upper limit of what your cardiovascular system can handle during physical activity.”
Regular exercise and a clean diet can help protect you from heart disease and strengthen your heart. It’s important to know what your MHR when exercising, so you can ensure you’re strengthening, not damaging, your heart. Check out the chart below to determine where your heart rate ranges should be in during certain physical activities based on your MHR.
To find your maximum heart rate (MHR) while exercising:
- Before taking your pulse, be sure you’ve reached a peak in your cardio exercise and can’t push yourself any further.
- Take your pulse on the inside of your wrist (on the thumb side).
- Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist.
- Count your pulse for 10 seconds and multiply by 6 to find your beats per minute. This number is your MHR.
- Do this monthly while you are exercising to see improvement in your ability to recover during intense physical activity.
Or, to make it even easier, consider getting a heart rate tracker. As you may have noticed in class, we offer the MyZone heart rate tracker to use during and outside of class to track your workout and heart rate. To learn more about MyZone, ask your manager or head coach for more information on getting your own!