Finding and Taking Your Pulse
Before you can take your pulse, you have to find it. If you are
right-handed, use the pads of your index and middle fingers to find the
pulse on your left wrist. With your left hand turned upward, feel for the
base of your thumb with your right fingers. Move your fingers to just
about an inch below the thumb base and press down lightly until you feel
an intermittent "throbbing" sensation in your wrist -- that's your pulse.
You can also take you pulse on the side of your neck by lifting your chin
slightly and feeling for your pulse in the "soft spot" on your throat
(just to the side of the "Adam's apple"). Feel around until you detect a
pulsing sensation. Once you've found your pulse, look at a clock or watch
with a second hand and count the number of beats for a period of 10
seconds. (Begin your count with "0".) Multiply the number of beats by
six to find out your "heartbeats per minute."
When to Take Your Pulse
Before you try to find your exercising pulse, it may first help to
practice taking your pulse while doing other activities. Take your pulse
while lying down, sitting, standing, and then jogging place. You'll
notice that as your level of activity increases so does your number of
heartbeats per minute. During exercise, it's best to take your pulse
about five minutes into your exercise session to see if you've reached
your THR. If you haven't, slightly increase your level of activity and
take your pulse again in five minutes. If you have reached your THR,
maintain your present level of activity for at least 20 minutes more
before cooling down. Remember, if you reach a point here you are
breathless or unable to "talk through" exercise, decrease your level of
activity -- you are probably pushing the upper range of your THR. It's
also a good idea to take your pulse after cooling down to help determine
how long it takes for your heart to return to its resting rate. (The more
fit you become, the less time it will take for your heart to "recover" and
return to its resting heartbeat.)
A Valuable Skill
As simple as it seems, learning to take your pulse accurately is a
valuable skill for everyone, but particularly for the active person.
Begin by simply practicing finding you pulse at various times throughout
the day. Then, notice how your pulse changes in relation to forms of
activity. By learning how to take your pulse properly, you can gauge the
intensity of your activities and modify your exercise plan accordingly.
You will also be able to monitor your fitness program by tracking your
heart's recovery rate after exercise. Take a few minutes and learn how to
take your pulse. A little effort will go a long way. |
