The easiest is to have a heart rate monitor, the most popular brand is Polar, but there is Adidas, Nike or Garmin. Or even fit bit bracelets, among others. You put it on for a minute when you wake up and voila, the number that repeats the most is your heart rate (HR) at rest, it must be between 60 and 90pxm approx.
But anyway, I tell you how to calculate your resting heart rate in 3 steps. The ideal is to do it without having exercised, eaten, or ingested drinks with caffeine before. An ideal moment is when you wake up, as long as you are not in a hurry to perform any activity. It can be done on the wrist (radial) or the neck (on the carotid artery). The most accurate procedure is:
Sitting preferably in a chair with arms so you can lean on them, and feet on the floor.
Put two fingers without pressing on the radial (wrist) or carotid (neck) artery. Count the pulsations for 15 seconds and multiply that result by 4.
Repeat the measurement twice and calculate the average value, those are your beats per minute (pxm): your resting heart rate (HRR).
A HEALTHY ADULT ON AVERAGE HAS A FCR IN THE RANGE 60-80 PXM . DURING SLEEP AND FOR A YOUNG ATHLETE AT REST, IT CAN BE IN THE RANGE 40-60 PXM.
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To calculate the beats per minute that you must handle during training, according to your goal, the most accurate way is with Karvonen’s Formula .
This is the way it is done:
- a) The easiest, click on this link and you just have to enter: age, heart rate at rest and gives you the intensities:
- b) Manually like this:
Step 1: 220 – AGE – FCR = FC Res. (Reserve heart rate)
Step 2: (FCRes x% intensity) + HR at rest = FC Objective (Target heart rate)
TO BURN FAT , YOUR FC MUST BE BETWEEN 60 AND 80% OF FC MÁXIMAheart rate
Example:
I’m 35
FC at rest of 70pxm
I want to burn fat (I must do cardio between 60 and 80% intensity)
Step 1:
220 – 35 years – 70pxm = 115 is the FC Res
Step 2:
115 * 60% intensity = 69pxm + 70pxm = 139pxm FC Objective 1
115 * 80% = 92 + 70 = 162 pxm FC Goal 2
Answer : To do cardio, the pulses should be between 139 and 162 pxm to ensure that what I burn most is fat.
While I exercise, how do I know that my pulsations are there?
With a heart rate monitor or bracelet.
With the sensors of the cardio machines (the silver that is then seen on the display).
Effort perception:
60% You can talk to the person next to you, with effort but without missing your breath.
80% You can say a complete sentence and then give yourself time to breathe, but you never need air!