What is your heart rate?

Working out your fitness zone heart rate (target heart rate)

If you're interested in improving your aerobic fitness you might wish to use a heart rate calculator, which uses your age (and/or resting pulse) to work out what 60-90% of your maximum pulse rate is. People who do little or no exercise should initially aim for around 60% of their maximum pulse rate, while athletes need to reach around 90% to train effectively.

Warning: The fitness zone heart rate calculators use international population averages to work out maximum heart rates. If you have had heart problems or have special weight, health or exercise requirements you should talk to a certified fitness professional or your doctor about your fitness heart rate.

Heart rate calculator for beginners/intermediates

Heart rate calculator for advanced

Taking your pulse

• Use your index finger to locate the bony bit of the thumb-side of your wrist.
• Slide your finger down gently towards the centre of your wrist.
• Time the number of beats you feel for 15 seconds, then multiply by 4.

A normal adult pulse rate is around 72 beats per minute. Children's pulses are higher and will slow down as the child grows.

Can't be bothered with all that fuss?

If you feel that taking your pulse is too much fuss, apply this simple rule of thumb: the intensity of the exercise you are doing should not prevent you from talking, but should prevent you from singing.