How to Determine Resting Heart Rate and Cardio Fitness

Evaluating progress from an exercise program can be done by measuring cardio fitness. Although there are more complex ways to get a measurement, the average person can use their resting heart rate to determine cardio fitness. A range of 40 to 100 beats indicates a normal resting heart rate.

Things You'll Need

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Instructions

    • 1

      Take your pulse first thing in the morning before engaging in any significant activity. Because the resting heart rate is a representation of the least amount of beats required to sustain the body, taking the pulse upon waking is the best time to get an accurate reading.

    • 2

      Place the index and middle fingers on either side of the neck, or the thumb side of the wrist to find the radial or carotid pulse.

    • 3

      Count the beats starting at zero and continue counting for one minute.

    • 4

      Record the number of times the heart beats in one minute. This number reflects cardio fitness. A man of average cardio fitness should expect a resting heart rate of 70 beats per minute. For women, 75 beats per minute is the average.

    • 5

      Record the resting heart rate over a period of time to determine if cardio fitness is improving. As your cardio fitness improves, your resting heart rate will decrease.