Target Heart Rate

Use the chart above to determine your 15 second count. Choose the intensity level that is right for you.

• 60-70% = just beginning an exercise program
• 70-80% = at an intermediate fitness level
• 75-85% = at an advanced fitness level

TIPS ON MONITORING YOUR HEART RATE WHILE EXERCISING

• Keep moving while you're taking your heart rate. Your heart rate will drop within 15 seconds if you stop moving!
• Use your index and middle finger to take your pulse, not your thumb! (Your thumb has a pulse too, so you may get confused if you use your thumb).
• Where to find your pulse:
  • Wrist: Find the tendon running down the center of the inside of your arm. Take your pulse on the thumb side of that tendon.
  • Neck: Take your pulse on the carotid artery on either side of your Adam's apple. Your carotid artery is pressure sensitive, so don't press too hard! And don't take it on both sides at once!
• If you have a hard time finding your pulse while exercising, find it before you go out to exercise and draw an x on it.
• You can also wear a heart rate monitor, which continuously takes your heart rate while you are exercising.

WHAT TO DO IF YOUR 15 SECOND COUNT IS TOO HIGH OR TOO LOW

• Too Low: Increase the intensity of your exercise by picking up your pace and moving your arms more to increase your heart rate.
• Too High: Decrease the intensity of your exercise by slowing down your pace and/or using less arm motion to decrease your heart rate.

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