Determination of Exercise Heart Rate without a Monitor

If you do not use a heart rate monitor, it is usually not possible to count your heart rate accurately while participating in most activities. However, an accurate estimate of your exercise heart rate can be obtained if your heart rate is counted immediately after exercising. If you do not start counting within 10 seconds after stopping, the score is likely to be inaccurate.

Count the number of beats in 10 seconds and multiply this value by 6 to convert it to beast/min. Do not count for a longer time because your heart rate begins to slow down as soon as you stop exercising. The fitter you are, the quicker your heart rate will decrease after exercise.

Select several activities that you enjoy. Perform each for 5 minutes, working at a constant level or speed. Record heart rates for each of these activities.