This website will help you measure your heart rate online, in beats per minute (BPM), without using an actual heart rate monitoring device. Based on your age and maximum heart rate (HRmax), it will also determine your heart rate training zone.
To begin measuring your heart rate, follow these easy steps:
Your average beats per minute (BPM) will be displayed and the indicator will show your current training zone.
Heart rate (or pulse) is the number of times your heart beats in a minute, typically expressed in beats per minute (BPM). Your heart rate increases or decreases based on your body's need to absorb oxygen. Your heart rate when sleeping is typically lower than when walking or running. Emotional changes can also increase your heart rate.
The heart rate is used by medical professionals to help in the diagnosis of medical conditions. It is also used by individuals who want to gain maximum efficiency from their training and monitor their fitness level.
You can feel the pulse by pressing lightly on a blood vessel close to the skin's surface. Always use your index and middle fingers, as your thumb's pulse might give incorrect readings. The two most common points for checking the pulse are the neck and the wrist.
To check the pulse at the neck, place your index and middle fingers on your lower neck, on either side of the windpipe. Press lightly until you feel a pulse.
To check the pulse at your wrist, turn the palm side of your hand facing up. Place your index and middle fingers of your opposite hand on your wrist, approximately one inch below the base of your hand. Press down until you feel the pulse.
The maximum heart rate (HRmax) is the maximum number of times your heart can beat in a minute, and it depends on your age. HRmax is important for determining your heart rate training zone.
The most common method to calculate the maximum heart rate is: HRmax = 220 - age
The resting heart rate (HRrest) is the heart rate when you are resting. In adults, the resting heart rate is typically between 60 and 100 BPM. Athletes may have a resting heart rate below 60 BPM. To measure your resting heart rate, you must have been resting for at least 10 minutes before taking your pulse.
A heart rate training zone is a range that defines the intensity of your training. The upper and lower boundaries of each zone are calculated using your maximum heart rate (HRmax) which also depends on your age.
Moderate Activity (Maintenance/Warm-up): 50-60% of HRmax. This is the most comfortable training zone. It is primarily used to warm-up and to recover after a more intense zone. It strengthens your heart and improves muscle mass while it reduces body fat, cholesterol, blood pressure, and your risk for degenerative disease.
Weight Control (Fitness/Fat Burn): 60-70% of HRmax. This is the best zone for burning fat. It gives you all the benefits of the moderate activity zone but with increased intensity. 85% of calories burned in this zone are from fat.
Aerobic (Cardio Training/Endurance): 70-80% of HRmax. Aerobic exercise makes your lungs work harder as your body’s need for oxygen increases. This zone improves your cardiovascular and respiratory systems. It also increases the size and strength of your heart. More calories are burned in this zone but only 50% of the calories come from fat.
Anaerobic (Hardcore Training): 80-90% of HRmax. Training in this zone improves your athletic performance. Only 15% of the calories burned in this zone come from fat.
VO2 Max (Maximum Effort): 90-100% of HRmax. VO2 Max is the highest amount of oxygen your body can consume during an exercise. People can only stay in this zone for a short period of time. Only the very fit can train effectively in this zone. This zone burns the highest number of calories. Remember that training near your maximum heart rate can be dangerous.