During exercise, you should periodically check your pulse to see if you’re within your target range.  If you’re below your target heart rate, you should increase your intensity by increasing your level of difficulty.  You can choose to either increase your speed or resistance.  If you are on a treadmill, increase the incline.

I invested in a heart rate monitor and it is one of the best purchases I have made.  I use it faithfully and don’t have to worry about interrupting my activity to take my heart rate.  If you don’t have a heart rate monitor, I strongly suggest you add it to your Christmas list.  They are about $50 and well worth every dime.  If you don’t have a heart rate monitor, you can use the 10-second pulse count: divide your target heart rate by 6.  For example:

Joe Exercise’s target heart rate was 123 so 123/6 = 20.  A ten second heart rate for Joe should be 20.

Age Predicted Method for Determining Heart Rate Formula:
1.    Determine your estimated maximum heart rate: 220 minus your age
2.    Select an intensity range from which to work:
70-75% moderate (beginner)
75-80% somewhat difficult (intermediate)
80-85% difficult (advanced)
3.       Multiply your maximum heart rate by your desired intensity range

Let’s use Jane Exercise as an example:
1.    Jane is 30 years old.  220-30 = 190
2.    Select intensity range: 70%, 80%, 85%
3.    Multiply Maximum heart rate by desired range:
190 X 70% = 133,
190 X 80% = 152,
190 X 85% = 162

Jane’s target range is between 133 and 162 beats per minute.

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