Jog for 2 minutes on the spot. Then, take your pulse and calculate your heart rate.

To calculate your heart rate, count the number of beats in 15 seconds and then multiply that number by 4 to get your beats per minute (bpm).

For example, if you count 30 beats in 15 seconds, your heart rate would be 120 bpm (30 x 4 = 120).

Remember to take your pulse immediately after jogging for 2 minutes on the spot to get an accurate reading.

Step 1: Jog for 2 minutes on the spot

Jog in place for 2 minutes.

Step 2: Take your pulse

Place two fingers on your wrist, just below the base of your thumb.

Count the number of beats you feel in 15 seconds.

Step 3: Calculate your heart rate

Multiply the number of beats you counted by 4 to get your heart rate in beats per minute (bpm).

Heart Rate Calculation:

Heart rate (bpm) = (Number of beats in 15 seconds) x 4

Example:

If you counted 25 beats in 15 seconds, your heart rate would be:

Heart rate = (25 beats/15 seconds) x 4 = 100 bpm

Your Calculated Heart Rate:

Insert the number of beats you counted in 15 seconds and calculate your heart rate using the formula above.

Your Heart Rate:

Insert your calculated heart rate in bpm.