Take your pulse while power-walking

Many of us do not walk at the pace we should to get the results we expect. If you are in good health, you need to walk at a pace that keeps your heart/pulse rate within 60 to 90 per cent of your maximum heart rate for 20 minutes, at least three times per week to see results. Our maximum heart rate is 220 minus our age.

To find your pulse, bend your left elbow and turn your palm upwards and use the pads of your right index and middle fingers to feel for the base of your left thumb. Place your fingers about an inch below the base of your thumb and press down lightly as you feel an intermittent throbbing sensation which is your pulse. If you prefer to take your pulse on the side of your neck, lift your chin slightly and feel for a pulse in the soft spot on your throat just to the side of your Adam's apple. Do not press too hard on the pulse as this could restrict the blood flow to your head.

Ten-second beat count

Once you have found your pulse, use a watch with a second hand and count the number of beats for 10 seconds, starting your count with zero. Then, multiply the number of beats by six to find out your pulse beat for one minute. Before you try to find your exercise pulse rate it will help to practise taking your pulse while doing other activities. Check your pulse while you are standing still, then jogging in place, and so on. You will observe that as your level of activity increases so does your pulse.

When you are walking or doing any other physical activity it is best to stop and take your pulse about five minutes into your exercise session to see if you have reached your target heart rate. If you have not, slightly increase your level of activity and take your pulse again five minutes later. Once you have reached your target heart rate, maintain that level of activity for at least 20 minutes or more before you start your cool down routine. If you reach a point where you are breathless or unable to talk without difficulty, decrease your level of activity because you are probably pushing yourself to the upper range of your target heart rate.

Resting level

It is also a good idea to take your pulse after cooling down to determine how long it takes for your heart to return to its normal rate The better condition you are in the less time it will take for your pulse rate to return to its resting level. Take your pulse rate regularly and use it to modify the intensity of your exercise routine accordingly. It will also help you to monitor your progress by tracking your resting pulse rate too. A lower resting pulse rate is one of the indicators of a healthy heart.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.