To determine your heart rate without a monitor, place two fingers against the artery on the side of your neck, just under your jaw. You should be able to feel your heartbeat on your fingers. Set a timer for 60 seconds and count the number of beats you feel. This is your resting heart rate in beats per minute (bpm).
There is some research that suggests this formula oversimplifies the calculation. You can also estimate your max heart rate with the formula HRmax = 205. 8 – (0. 685 x age). [5] X Research source
The units for VO2 max are milliliters of oxygen per kilogram of body weight per minute (mL/kg/min).
Write the formula: VO2 max = 15 x (HRmax/HRrest) Plug in the values: VO2 max = 15 x (195/80). Solve: VO2 max = 15 x 2. 44 = 36. 56 mL/kg/min.
On a scale of 1 to 10 the effort should feel like a 7 or 8.
To determine your heart rate without a monitor, place two fingers against the artery on the side of your neck, just under your jaw. You should be able to feel your heartbeat on your fingers. Set a timer for 60 seconds and count the number of beats you feel. This is your heart rate in beats per minute. Continue walking, slowly, for another 5 minutes to cool down.
For example: A 26 year-old male who weighs 160 lbs, walks a mile in 15 minutes and has a heart rate of 120 at the end. VO2 = 132. 853 – (0. 0769 x weight in lb) - (0. 3877 x age) + (6. 315 x gender) - (3. 2649 x walk time in minutes) - (0. 156 x heart rate) VO2 = 132. 853 – (0. 0769 x 160) - (0. 3877 x 26) + (6. 315 x 1) - (3. 2649 x 15) - (0. 156 x 120) VO2 = 132. 853 - 12. 304 – 10. 08 + 6. 315 – 48. 97 – 18. 72 = 49 mL/kg/min.
To determine your heart rate without a monitor, place two fingers against the artery on the side of your neck, just under your jaw. You should be able to feel your heart beat on your fingers. Set a timer for 60 seconds and count the number of beats you feel. This is your heart rate in beats per minute. Continue walking, slowly, for another 5 minutes to cool down.
Women: 100. 5 - (0. 1636 x weight in kg) - (1. 438 x jog time) - (0. 1928 x heart rate) Men: 108. 844 - (0. 1636 x weight in kg) - (1. 438 x jog time) - (0. 1928 x heart rate)
