1. Keeping Track of your Heart Rate

2. Heart rate is the number of heartbeats per unit of time, usually expressed as beats per minute. When heart rates are taken during exercise, they can help determine how hard you are working.

3. There are two methods used when checking pulse rate, one checks the pulse at the wrist, called the radial pulse, and the other is at the neck, called the carotid pulse. The radial artery can be found on the thumb side of either wrist below the base of the thumb. The carotid pulse is taken below the jaw along the windpipe and along the throat.

4. Resting heart rate should be counted for 60 seconds. Counting a resting pulse rate in less time increases the chance of error. During exercise, 6 or 10 second pulse checks can be used. If the pulse is counted for 6 seconds, multiply by 10 to get the heart rate in beats per minute. If the 10-second count is used, multiply by 6 to get beats per minute.

5. Most exercise bikes, treadmills, and elliptical machines have a heart rate monitor which can be acquired by simply gripping the designated handles There a also wireless chest straps, watches and wrist bands available

6. Your maximum heart rate is about 220 minus your age. The figures listed are averages, so use them as general guidelines. Age Target HR Zone 50–85 % Average Maximum Heart Rate 100 % 20 years100–170 beats per minute200 beats per minute 25 years98–166 beats per minute195 beats per minute 30 years95–162 beats per minute190 beats per minute 35 years93–157 beats per minute185 beats per minute 40 years90–153 beats per minute180 beats per minute 45 years88–149 beats per minute175 beats per minute 50 years85–145 beats per minute170 beats per minute 55 years83–140 beats per minute165 beats per minute 60 years80–136 beats per minute160 beats per minute 65 years78–132 beats per minute155 beats per minute 70 years75–128 beats per minute150 beats per minute

7. This is a person's heart rate at rest. The best time to find out your resting heart rate is in the morning, after a good night's sleep, and before you get out of bed. The heart beats about 60 to 80 times a minute when we're at rest. Resting heart rate usually rises with age, and it's generally lower in physically fit people.

8. Using your Maximum and Resting HR : ((MHR-RHR) x Percent level) + RHR For example, suppose your MHR is 190 and your RHR is 50. Your calculation for your 95% level would look like this: ((190-50) x.95) + 50) = 183 BPM For your 90% level, your calculation would appear as follows: ((190-50) x.90) + 50) = 176 BPM

9. 60% to 70% Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70%. Advantage to running in this zone is that while you are burning fat you may lose weight and you will be allowing your muscles to re-energize

10. 70% to 80% Training in this zone will develop your cardiovascular system. The benefits of training in this zone are some fat burning and improved aerobic capacity.

11. 80% to 90% Training in this zone will develop your lactic acid system. During these heart rates, the amount of fat being utilized as the main source of energy is greatly reduced Through the correct training, it is possible to increase your ability to deal with the lactic acid for a longer period of time

12. 90% to 100% Training in this zone will only be possible for short periods. It effectively trains your fast twitch muscle fibers and helps to develop speed. This zone is reserved for interval running and only the fit are able to train effectively within this zone.

13. This pyramid structure allows you to start with short bursts of speed, and then you'll peak at the longest surge of energy in the middle of your workout before coming back down while training in each Heart Rate Zone. 1. 3 - 5 minutes warmup 2. 30 seconds high intensity, 1 minute low intensity 3. 45 seconds high intensity, 1 minute low intensity 4. 60 seconds high intensity, 1 minute low intensity 5. 90 seconds high intensity, 1 minute low intensity 6. 60 seconds high intensity, 1 minute low intensity 7. 45 seconds high intensity, 1 minute low intensity 8. 30 seconds high intensity 9. 3 - 5 minutes cooldown

14. Sources www.marathonguide.com www.metricforum.com www.Menshealth.com www.sportswatchinformant.com www.wikipedia.com www.about.com