In order to do this, stop exercising and immediately check your pulse by counting your heartbeats for 10 seconds. Resume exercise and multiply the number of beats per 10 seconds (your pulse) by 6 and you'll have your heart rate (beats per 60 seconds, that is beats per minute). A more accurate way of doing this is by using a heart monitor to get heart rate readings during a workout session. You can determine whether the intensity of your physical activity is low, moderate or high by measuring the workout heart rate (bpm) against your THR. If your heart rate falls into the middle of your THR range or corresponds to your average THR, that means you're exercising at moderate intensity (roughly 50 to 70% of your HRmax). If it verges toward the upper limit, you're exercising at high intensity (70 to 85% of your HRmax).  If you have just started working out, aim for a low to moderate intensity. You can increase it as your body gets used to exercising.  Your heart rate should also be in the lower range of your THR when you are warming up or cooling down. As you exercise, make sure your heart rate never goes beyond your maximum heart rate. This formula will give a good estimate for most people, but it's not foolproof. Pay attention to how your body responds when you reach the target heart rate you calculated. Adjust your target heart rate if necessary based on your observations:  Moderate exercise (the lower end of your target) should cause mild to moderate sweating and faster breathing. You may have mild muscle aches for a day or two if you are not used to exercise. Vigorous exercise (the upper end) causes hard breathing — you must pause for breath after a few words. Stop exercising and seek medical help if you experience breathing problems, chest pain, severe muscle or joint pain, dizziness, extreme sweating, or extreme fatigue. Lower your target heart rate in future.
تفقّد معدَّل ضربات قلبك أثناء ممارسة التمارين. حدد شدة النشاط البدني بناءً على معدَّل ضربات القلب المستهدف. احكم على استجابة الجسم.