HOw TO: Heart Rate MEasurements

As part of tracking your progress, your trainer may ask you to keep track of your Resting Heart Rate and Active Heart Rate. This is generally done to ensure your body is responding safely to the fitness program, and can help indicate improvements in cardio respiratory health or potential overtraining. 

Resting Heart Rate

Resting heart rates may vary between individuals. However, on average, the resting heart rate for a male is 70 bpm. For a female, the average resting heart rate is 75 bpm. Resting pulse rates become lower as fitness improves. Endurance athletes often have low pulse rates.
The resting heart rate can be taken at the base of the thumb (radial pulse; preferred method) OR on the neck to the side of the windpipe (carotid pulse, use with caution).  

The resting heart rate should be measured while your body and mind is at rest in order to get the most accurate measurement.  It is recommended to do this first thing in the morning, upon waking up. Taking this measurement under the same conditions will provide the most consistent and and accurate results. 

The resting heart rate should can be measured by lightly placing your index and middle finger on the pulse location, and counting your pulse for 60 secs. You can also count for 15 secs then multiply the number by 4, or count for 30 secs and multiply by 2.  Write this number down somewhere so you can remember it. 

Complete this for at least three days in a row, and then average your pulse count. This is your RHR.

Radial Pulse (Recommended)

Radial Pulse ImageRadial Pulse
To find the radial pulse, lightly place two fingers along the arm in line and just above the thumb.
Once the client feels the pulse, they should count the pulses for 60 seconds, record the pulse rate, and average over three days. 

Carotid Pulse (use with caution)

Carotid PulseCarotid Pulse
To find the carotid pulse, lightly place two fingers diagonally on the neck, just to the side of the larynx.
Count the pulses for 60 seconds,
record the pulse rate, and average over three days.
NOTE:
Use a gentle touch. Excessive
pressure can decrease the heart
rate and blood pressure, causing an
inaccurate reading, possible dizziness,
and fainting.

Active Heart Rate

Active HR is taken the same way as RHR, except instead of being done first thing in the morning, or at a state of rest, it is conducted DURING your workout, primarily when you are feeling tired/winded, or after a high intensity workout, such as the mile assessment.  This measurement can give your trainer insight into the effectiveness of your training, as well as some health insights. For custom programs, your profile page will have a "Target Heart Rate" section, which will change depending on how intense your trainer thinks your workouts should be based on your goals and your health.