Heart rate, or pulse, is the number of times your heart beats per minute (BPM). A normal resting heart rate for adults typically ranges from 60 to 100 BPM, with a lower rate often indicating more efficient heart function. Mayo Clinic You can easily check your heart rate yourself using these methods:
Checking Your Heart Rate: A Step-by-Step Guide
1. Manual Pulse Check:
- Find your pulse: Locate your pulse at your wrist (radial artery) – on the inner wrist, below the base of the thumb – or at your neck (carotid artery) – gently press on the side of your neck, below your jawline. Harvard Health
- Count your pulse: Using the index and middle fingers of one hand, gently press on your chosen pulse point. Avoid using your thumb, as it has its own pulse that might interfere with your reading. Count the number of beats you feel in 15 seconds.
- Calculate your BPM: Multiply the number of beats you counted by four to determine your heart rate in beats per minute. Cleveland Clinic For example, if you counted 20 beats in 15 seconds, your heart rate is 80 BPM (20 x 4 = 80).
2. Using Technology:
Many devices, including smartphones, smartwatches (like Apple Watch), and fitness trackers (like Fitbit), offer convenient heart rate monitoring. These devices often provide continuous heart rate tracking and can display the information on a screen or app. Apple Support, Fitbit Help Center
Understanding Your Heart Rate
- Resting heart rate: This is your heart rate when you're at rest, typically taken in the morning before getting out of bed.
- Maximum heart rate: A commonly used formula to estimate your maximum heart rate is 220 minus your age. However, this is just an estimate, and individual variation exists. Mass General Brigham
- Target heart rate: This is the heart rate range you should aim for during exercise to achieve cardiovascular benefits. This range is usually expressed as a percentage of your maximum heart rate.
Remember that a normal heart rate varies from person to person and is affected by factors such as age, fitness level, and health conditions. If you have concerns about your heart rate, consult your doctor.
