Creating an Aerobic Exercise Program (Part C)
How Much Is Enough?
gain the desired effect, you should not overexert yourself, nor should
you go too slowly. Using the following formula to determine your
minimum and maximum pulse rates will help guide you in determining that
in-between, optimum level.
Minimum pulse rate = (220 - your age) times 0.55
Maximum pulse rate = (220 - your age) times 0.9
For future reference, we suggest that you record your range here:
Minimum _____ Maximum _____
person who is terribly out of shape may be able to raise the pulse to
the desired level by walking in place or doing seated arm circles,
while another person, who is conditioned, may have to run quite hard to
reach the same heart rate. Don't try to keep up with someone else-use
the formula above to find your own pace.
The first few times you
exercise, stop after a minute or two and take your pulse. If it is less
than the recommended exercise rate for your age as determined by the
formula above, you aren't pushing yourself hard enough. If it is too
high, ease up a bit.
Take your pulse regularly. With the
palm of your hand facing you, locate the place in your wrist where you
can feel a good pulse. Place your index and middle fingers side by side
in the groove just inside the bone that leads to the base of your
thumb-about two inches below the bump at the end of that bone.
people (and vampires) prefer to locate the carotid artery pulse in the
neck. First locate your Adam's Apple with your index and middle finger.
Slide the fingers over to the side of the windpipe and feel deep into
the neck for your pulse.
While looking at a clock, begin counting
your pulse, beginning with the number zero (not one). After fifteen
seconds, stop, and multiply your results by four to get the number of
beats per minute. This is your pulse rate. (continues)
Adapted from B. Franklin, ACSM's Guidelines for Exercise Testing
and Prescription (American College of Sports Medicine, 2000), and an
out-of-print publication by Susan Stewart, RN, and Richelle
Aschenbrener, RPT., produced by the Calabasas Park (California)
Center for Cervical and TMJ/Craniomandibular Orthopedics.