You will need a clock, watch, or stopwatch with a second hand.

• Take your pulse while you are active. Take it again, within a second or two after stopping.
• Use your index and middle fingers. Do not use your thumb, which has a pulse of its own.
• Place them on your wrist, just above the base of the thumb.
• Or place the tips of the fingers on your neck, just on either side of the Adam's apple. Do not press too hard on the neck or you may feel dizzy or light headed.
• Count the number of beats for 15 seconds. Multiply this number by 4 to get your heart rate in beats per minute.

To Figure Your Target Heart Rate:

1. Subtract your age from 220	220 - _____ = _____
2. Multiply the result by 0.5. This is the low end of the target.	_____ x 0.5 = _____
3. Multiply the result by 0.7. This is the high end of the target.	_____ x 0.7 = _____

Your target rate is _____ to _____ beats per minute, or ____ to beats per 15 seconds.

Revised from Lifestyle Balance Jump Start Your Activity Plan