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Checking Your Heart Rate While Running in Place

Checking Your Heart Rate While Running in Place


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Running in place is an aerobic exercise option. When you are unable to run outdoors due to weather, light, time or injury constraints, you can run in place in the comfort of your home. As with all aerobic exercises, you want to check your exercise heart rate to ensure you are working out at a safe and effective intensity.

Target Heart Rate

Your fitness level determines your workout level. If you are new to exercise or are an on-again, off-again participant, run in place at a moderate intensity level. Calculate your heart rate for moderate intensity by subtracting your age from 220 and then multiplying the result by 0.50 and 0.70. Your numbers represent your target heart rate range. Aim to exercise between this range. If you are an experienced exerciser, increase the intensity of your workout. Subtract your age from 220 and multiply the result by 0.70 and 0.85.

Pulse

Use your first two fingers to locate your pulse. The two most common sites are on the side of your neck and on the underside of your wrist nearest your thumb. Place your two fingers on your pulse and count the number of beats you feel in 10 seconds. Begin your count with zero. Multiply your result by six to determine your exercise heart rate. If you are within your heart rate range, continue your exercise at the same intensity. If your pulse is less than your range, run faster or raise your knees higher to increase your intensity. If your heart rate is faster than 85 percent, slow down your workout pace.

Timing

Your workout should last at least 10 minutes before you check your heart rate. Run in place at a comfortable pace for five minutes to warm up. Increase your pace to a challenging speed at which you are able to carry on a conversation, but does not leave you breathless. After another five minutes, slow down your run, locate your pulse and count your heart rate. You can monitor your heart rate every 10 minutes if needed, but if you are keeping a steady pace, your pulse will remain steady too. Check your rate at least once near the beginning or middle of your workout session.

Movement

Although you slow down to find your pulse, keep your feet moving. If you stop and stand still, the blood may pool in your legs and lead to the possibility of you passing out. March in place and focus on counting the pulse, not your steps. Turn down any music during your pulse count so you are able to resume exercise quickly.



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