Calculating your heart rate, or pulse, is easy and can be done manually or with a device. This simple process helps monitor your cardiovascular health.
Manual Heart Rate Calculation
This method uses your fingers to feel your pulse and a timer to count beats.
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Find your pulse: Use the index and middle fingers of one hand to gently press against the radial artery (inside of your wrist, below the thumb) or the carotid artery (side of your neck). Avoid using your thumb, as it has its own pulse that can interfere with the measurement.
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Count the beats: Use a watch or stopwatch to time exactly 15 seconds. Count the number of beats you feel during this time.
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Calculate beats per minute (BPM): Multiply the number of beats counted in 15 seconds by four (15 seconds x 4 = 60 seconds, or one minute). This gives you your heart rate in beats per minute.
- Example: If you count 20 beats in 15 seconds, your heart rate is 20 x 4 = 80 BPM.
Using a Heart Rate Monitor
Many devices can accurately measure heart rate, including:
- Smartwatches and fitness trackers: These devices often provide continuous heart rate monitoring.
- Heart rate monitors (chest straps): These provide more accurate readings during exercise.
- Medical-grade equipment (ECG/EKG): These are used for detailed analysis in healthcare settings. Heart rate is easily calculated from an ECG by identifying consecutive R waves and determining the time interval between them (refer to Seer Medical's blog for detailed information on calculating heart rate from ECG).
Understanding Your Heart Rate
Knowing your resting heart rate (RHR) – your heart rate when you're relaxed – provides a baseline for assessing your fitness level and overall health. Your heart rate will increase during physical activity, and different training zones can be calculated using your maximum heart rate (MHR) and resting heart rate (as explained by the American Heart Association and the various heart rate calculators cited in the references). The Mayo Clinic and Cleveland Clinic offer further insights into what constitutes a normal heart rate. Note that many factors, such as age, fitness level and medical conditions, can affect your heart rate. For specific concerns or questions, consult your healthcare provider.
