| How to Monitor Your Heart Rate Posted: 02 Aug 2021 01:00 AM PDT The number of times your heart beats in a minute is your heart rate or pulse. When you are exercising, your heart beats faster (your pulse increases). When you are at rest, your pulse is slower. Monitoring this heart rate over time is a good way for athletes to optimize their exercise routine, and for people with heart conditions to stay safe. You don't need any tools to do this besides a clock, but you can use a fitness tracker or phone app for a quick, rough estimate, or a medical device for more accurate monitoring. [Edit]How do I check my heart rate? - Place two fingers on your wrist or neck. Turn one hand palm-up. Place the tips of your second and middle fingers on the other hand against your wrist, between the bone and tendon just underneath your thumb. If you can't feel a clear pulse there, place the fingers against one side of your neck instead, in the groove to the side of your windpipe.[1]
- Don't use your thumb to check your pulse. An artery runs through your thumb, so you might double-count your pulse this way.[2]
- You usually only need to press softly. If you can't find the pulse, press a little harder or move your fingers around.[3]
- Count the number of heartbeats you feel in 30 seconds. You can set a 30-second timer, or watch the second hand of an analog clock.
- It's normal to occasionally skip a beat, but if your pulse has an irregular rhythm for the whole 30 seconds, especially if it is very fast and/or you are over 65, you might have a condition called atrial fibrillation. This is rarely life-threatening, but it's a good idea to make an appointment with your doctor.[4]
- Multiply by two to get your heart rate. For example, if you counted 50 heartbeats in 30 seconds, multiply 50 by 2 to get 100. This is the number of beats per minute, the standard way to measure your heart rate.
- For the most accurate reading, repeat this a couple more times. Take the average of the three results ((first result + second result + third result) ÷ 3).[5]
[Edit]Can I check my pulse with my phone? - Phone apps can only give you inaccurate heart rate readings. Many phone apps can be off by more than 20 beats per minute.[6] You can use them to quickly confirm that your low- to moderate-intensity exercise has increased your heart rate, but don't rely on them when safety is important (such as during extreme exercise or if you have a heart condition).
- The "contact" apps that have you place your finger against the camera are more accurate than the "non-contact" apps that only ask you to show your face to the camera.[7]
[Edit]Do Fitbits or other fitness watches measure heart rate accurately? - Wrist sensors are not accurate enough for intense exercise. Fitness trackers that fit onto your wrist (and don't connect to any other sensors on your body) are pretty good at measuring your resting heart rate. But they tend to be less accurate above 100 beats per minute, and very inaccurate over 130 bpm.[8] If you use one of these trackers and feel like you've pushed yourself past your limit, stop and check your pulse by hand instead of trusting the display.
- The sensors on these trackers have more trouble getting an accurate reading through darker skin, including tattoos and birthmarks.[9]
[Edit]Is it worth getting a heart rate monitor? - A monitor is only useful if you choose one that suits your needs. Before you spend money on a heart rate monitor, see if you can find a review from a knowledgeable expert. In general, certain technologies are better than others:
- Monitors with a strap that wraps around your chest are the most accurate. This is the only type of fitness tracker recommended for cardiac patients. (Note that some older models have trouble working near electrical devices.)[10]
- Wristwatch sensors are less reliable, especially on dark skin and during vigorous exercise.[11] They're an okay option for people looking for general feedback and exercise motivation, but not for precise data.
- Handgrip monitors found on exercise equipment are very unreliable.[12]
- Choose a medical monitor to diagnose irregular heart events. If you have occasional heartbeat irregularities or related symptoms, ask a doctor about an electrocardiogram (ECG) monitor. These are temporary, wearable devices to help diagnose medical problems.[13]
- A Holter monitor is a small ECG device you wear for a day or two. A doctor might recommend this if your heart-related symptoms happen on most days, but too unpredictably to be detected at the doctor's office.
- An event monitor is a similar device that can be worn for weeks at a time. When you feel an abnormal heartbeat, you press a button to record your ECG.
[Edit]How can I monitor my heart rate with medical devices? - Blood pressure readings also check your pulse. Any time you have your blood pressure checked, your pulse is checked as well. Ask for a reading at a doctor's office or fire station, or purchase a blood pressure cuff from the pharmacy to take the reading yourself.
- If a doctor asks you to monitor your heart rate and blood pressure at home, ask the doctor to test your device against the office equipment first. Some models for home use can be inaccurate.[14]
- Look into electrocardiography to identify heart problems. If you have a high or low heart rate and associated symptoms, an ECG recording can help diagnose what's going on. This is a simple, safe test that only takes a few minutes at the doctor's office. A nurse places 12 electrodes against your skin and measures your heart activity for a few minutes.[15]
- If the ECG detects nothing wrong but you are concerned about your symptoms, ask a doctor about a wearable ECG device.
- Your doctor may ask you to do a stress test, taking an ECG while you exercise with increasing intensity. The results can give you a personalized picture of your heart health and what exercise levels are safe and healthy for you.
- Hospitals use cardiac monitors to detect danger signs in patients. The electronic screen next to a hospitalized patient is an efficient way to monitor the patient for problems that require medical attention. This may include a heart rate monitor (usually a green number at the top right, labeled HR or PR) and a simple ECG readout showing a line that moves with the heartbeat.[16])
[Edit]How do I measure my resting heart rate? - Take your pulse while you are relaxed. Your resting heart rate is simply the rate your heart beats at while you are not exercising or stressed. Just count the number of heartbeats in 30 seconds, then multiply by 2 to get your heart rate. You can do this anytime you meet these criteria:
- You haven't exercised, had caffeine, or been stressed in the last hour or two.[17]
- Sitting or standing is fine, but change positions first if you have been in the same position for a long time.[18] Wait 20 seconds after standing up.[19]
- You are not experiencing any intense emotions.[20]
[Edit]What is a good heart rate for my age? - Calculate 70% of your max heart rate as a goal for moderate exercise. Use this quick formula to help you determine the most beneficial heart rate during moderate exercise, such as walking at top speed or low-effort biking:[21]
- Your maximum healthy heart rate in beats per minute is about 220 - your age. For example, if you are 55, it is about 220 - 55 = 165.
- Multiply this by 0.7 to get a rough target: 165 x 0.7 = ~116 beats per minute. (Or use 0.64 and 0.76 to get the lower and upper bounds.)[22]
- For vigorous exercise, aim for about 85% of max heart rate. Your maximum heart rate is about 220 - your age, so calculate this then multiply the answer by 0.85 to get a target goal for vigorous exercise. This is any exercise that is high-effort enough to make it hard to speak without pausing for breath, such as jogging or running, most sports, or high-effort bicycling.[23]
- For example, if you are 55, your max heart rate is 220 - 55 = ~165, and your vigorous exercise target is 165 x 0.85 = ~140 beats per minute.
- Calculate the lower bound of your target heart rate by using 0.77 instead of 0.85. Calculate the upper bound using 0.93.[24]
- Consult a doctor or trainer for more personal advice. The math above is a good enough estimate for most of us. But in some situations, it's a good idea to get a professional consultation:
- You have a heart condition or take medication that affects your heart rate.[25]
- You want to start a vigorous exercise routine and are a male over 45, a female over 55, have diabetes, or have a risk factor for heart disease.[26]
- You are an elite athlete looking for extra-accurate measurements. If you can't visit a trainer right now, the formulas "(maximum heart rate - resting heart rate) x 0.7" and "(max heart rate - resting heart rate) x 0.85" will give you a target range for vigorous exercise that takes into account a low resting heart rate.[27]
[Edit]What is a dangerous heart rate? - See a doctor for resting heart rates below 60 or above 100. There is a wide variation in normal heart rates, but they usually fall between 60 and 100 beats per minute. Consult a doctor if you are outside this range.
- Athletes often have a heart rate below 60 at rest because their heart is in good shape, so each beat pumps more blood through their body. If you have excellent fitness and do not have any other symptoms such as dizziness or shortness of breath, there is no need to be concerned about a low heart rate.[28]
- Go to the hospital for sudden changes or additional symptoms. Seek emergency help if your pulse feels much faster or slower than usual and doesn't return to normal within a minute or two. Additional symptoms like chest pain, passing out, or lightheadedness are also signs that you need urgent help.[29]
- Low heart rate (bradycardia) can cause fainting, fatigue, shortness of breath, or dizziness.[30]
- High heart rate (tachycardia) can cause shortness of breath, lightheadedness, heart palpitations, chest pain, or fainting.[31]
- One study suggests that 208 - (0.7 x your age) might be a better estimate of maximum heart rate, especially for older adults.[32]
[Edit]Warnings - Never use your thumb to find your pulse. The thumb has its own pulse and will mess up your counting.
[Edit]References |
| How to Limit Social Media and Internet Use Posted: 01 Aug 2021 05:00 PM PDT Social media and the internet are powerful tools that are an important part of our everyday lives. We use them to learn, communicate, work, and more. But, sometimes using social media and the internet too much can overwhelm us and negatively affect other aspects of our lives. If you're feeling like you've been spending a bit too much time online these days, try some of the tips on this list to cut down on your social media and internet use. [Edit]Track where you're spending your most time. - Find out where to start reducing your social media and internet use. Use an app like RescueTime on your computer to learn what sites and social media you're using the most. If you have an iPhone, use the built-in "Screen Time" feature to see what social media and other internet-based apps you're spending the most time on.[1]
- There are other 3rd-party apps for Android phones to track usage. Google phones have a built-in feature called Wellbeing.
- Once you have an idea of where most of your time is going on your devices, you can start to try different ways to stop visiting those sites and apps.
[Edit]Use an app to reduce your phone use. - Ironically, there are apps to help you get off your smartphone. Choose an app that lets you block certain apps like Facebook and Instagram and limit yourself to just the internet features you need, such as your work email. Or, opt for an app that lets you completely lock your phone for a set amount of time or at certain hours.[2]
- For example, Offtime (for iOS and Android) lets you block distracting social media and other apps and choose from filtered modes like "work," "family," and "me time" to allow yourself access to certain things you need.
- Moment (for iOS) is another option. It lets you track your device usage and set limits for yourself. It notifies you whenever you pass the limits you set.
- Or, there's Flipd (for iOS and Android), which lets you lock your phone for a certain amount of time. Once you lock your phone, there's no way to bypass the app. You have to wait until the time is up!
[Edit]Disable social media notifications on devices. - Notifications trigger an almost involuntary response to log on. Go into the app settings on your device for each social media app and turn off all the notifications. That way, there's no constant buzzing, dinging, and beeping calling you to check your social media networks.[3]
- If you don't need to be urgently notified of incoming work emails, go ahead and turn off your email notifications as well!
[Edit]Install browser extensions to block sites. - Browser extensions let you block certain sites on your PC. Start by blocking social media sites like Facebook, Instagram, and Twitter. Add any other sites that you find distracting to your block list as well. That way, you can only use your computer for work or other necessary things.[4]
- For example, StrictWorkflow (free for Chrome) allows you to opt into a phase of focused work time, during which it blocks you from visiting whatever sites you choose.
- Or, there's StayFocusd, which lets you block sites permanently or for a set amount of time each day.
[Edit]Limit how often you check your devices. - Gradually wean yourself off social media and the internet. If you find yourself checking social media or browsing the internet every 15 minutes, start by limiting your checks to every 30 minutes. When that gets easier to do, increase the amount of time between uses to 45 minutes or 1 hour.[5]
- If it's really hard for you to avoid grabbing your phone or another device frequently, put the distracting device in another room to make it easier.
- Or, put your device in a bag or in a closet in between checks to keep it out of arm's reach and remove the temptation.
[Edit]Schedule your internet time. - Create a clear division between internet time and time for other things. Pick a time in the morning to check emails, news sites, and other things you like to look at on the internet. Give yourself a cutoff to close the internet and focus on other activities and responsibilities.[6]
- For example, you might decide that from 9 a.m. to 10 a.m. is your time to check and reply to emails and catch up on the latest news. After that, it's time to focus on work, family, or other important things.
- Stop using technology 30-60 minutes before bed. Using technology right before bed can negatively affect sleep quality. Try doing something analog before bed to disconnect, like reading a book or journaling.[7]
[Edit]Turn your phone off during activities. - Take away the option to compulsively check social media. Turn your phone off when you're driving, in a meeting, eating a meal, hanging out with friends, or at the gym. Practice giving all your attention to whatever you're doing at the moment, instead of distracting yourself by scrolling through your social media feeds or using other apps.[8]
- Better yet, don't bring your phone with you anywhere unless you really need it! That way, you're completely removing the temptation to get online.
[Edit]Delete social media apps from devices. - It's drastic, but if the apps aren't there, you can't use them! Uninstall apps like Facebook, Instagram, and Twitter from your phone or tablet. That way, you can only check them from your computer, so you're less likely to do it as frequently.[9]
- If you find there are just 1 or 2 apps that are sucking up all your time, you can start by deleting just those and seeing if it helps limit your social media use. For instance, if you mainly spend hours scrolling through Instagram, get rid of that.
- You could also try moving apps over to a screen other than the homescreen on your devices, so your thumb doesn't go straight to them when you pick up your phone or tablet.
[Edit]Take digital breaks periodically. - Cut out social media and internet use for a set period each week. Pick a time when you don't need to check your work email or use your devices for other essential activities. Commit to not checking social media or using the internet at all during this period and repeat it every week. Use the time to focus on other activities, like spending time with family, catching up with friends, or getting a personal project done.[10]
- For example, you might choose to go offline starting at 5 p.m. on Fridays and not allow yourself to check social media or use the internet again for 24-48 hours.
- It's okay to set some exceptions, such as allowing yourself to use a map app for directions or video calling your family.
[Edit]Do a screen-free hobby for at least 1 hour a week. - A hobby gives you something to spend time on that's not the internet. Take a yoga class, start learning to play an instrument, start gardening, sign up for the gym, or do anything else that interests you. At the beginning, make a commitment to spend just 1 hour a week on the hobby, then gradually ramp up the hours or take up more hobbies.[11]
- Make sure you turn off your phone or hide your devices while you do your chosen hobby, so you don't get interrupted or distracted by Social media and the internet.
[Edit]Spend more time with friends offline. - Make it a point to schedule in-person social activities. Go to dinner with friends once a week, get together with a group of people for a hike on the weekends, or reach out to people you haven't seen in a while and schedule a catch-up date. If you feel like you don't have anyone to spend time with, reach out to acquaintances and ask them to join you for lunch or a coffee — you can always make new friends![12]
- You can also join a club or attend meetups to spend more time on offline social activities. For example, look for a local hiking group or a board game club that meets weekly.
[Edit]References |
| How to Make a Program Using Notepad Posted: 01 Aug 2021 09:00 AM PDT Notepad is a text editor that comes pre-installed on Windows computers. Notepad isn't just for taking notes and opening readme files. You can also use Notepad to make basic computer programs. You can do this by creating batch files that run scripts in the Windows Command Prompt. You can also write lines of code inside Notepad. This wikiHow teaches you how to make programs using Notepad. [Edit]Observing Some General Tips - Open Notepad. Notepad has an icon that resembles a blue Notepad. You can use the following steps to open Notepad in the Windows Start menu:
- Click the Windows Start button.
- Type Notepad.
- Click the Notepad icon.
- Determine your programming language. You can use any programming language in Notepad. However, it needs to be consistent throughout the entire program. You can also use batch script to create batch files that are executed in the Windows Command Prompt.
- Press after you complete each line of code. When writing code, you should always place each line of code on a separate line. This makes your code easier to read and easier to organize.
- Use indentation. It is common practice in coding to indent lines of code that are part of the same block of code. Sometimes you may even have blocks of code within blocks of code. In this case, you may need to double or triple indent your lines of code. If a line of code has an open bracket, brace, or parenthesis, all lines of code after that should be indented until the there is a closing bracket, brace, or parenthesis.
- Don't be afraid to comment out. Most programming languages have a way for you to comment out. This renders a block of text inert so that it isn't compiled or interpreted. This allows you to add comments to your code. For example, you can add a comment next to a line of code that briefly explains what the line of code does.
- Make sure the syntax is correct. Notepad doesn't have the ability to check or debug your code for you. You need to make sure the code you are entering is correct on your own. Do lots of proofreading. Make sure all your commands are spelled correctly and have the proper capitalization. Make sure you are using the correct opening and closing brackets or parenthesis for your coding language (e.g.,
{ or [). Make sure all open lines of code have been closed. Make sure any special characters are being used correctly. - Be sure to save the program with the correct file extension. By default, Notepad saves files as a text (.txt) file. This will not allow you to compile or run your program. When you save your program, you need to add the correct file extension for your programming language at the end of the file name. The following are a few file extensions that are used by common programming langauges:
- Batch (BAT): -
- HTML: -
- CSS: -
- Java: -
- Python -
- Ruby: .
- C: -
- C++ -
- C#: -
- Save your file the correct way. When you are ready to save your file, use the following steps to add the correct file extension to your program and save it the correct way:
- Click File.
- Click Save as.
- Use the drop-down menu next to "Save as type:" to select All Files(*.*).
- Type a name for the program or file next to "File name."
- Add the correct file extension at the end fo the file name (including the period).
- Click Save.
[Edit]Creating a Basic BAT Program - Open Notepad. You can use batch scripts to create a basic text-based program in the Command Prompt.
- Enter your batch script commands. Batch script can be used to run basic programs and scripts for Windows in the Command Prompt. The following are a few basic batch commands:[1]
 - @echo off - This removes all unnessessary text that can interfere with your program. This should always be the first command you enter.
- echo - This command displays whatever text is written after it in the Command Prompt (i.g. "echo Hello World" would display "Hello World" as a line of text in the Command Prompt.).
- echo. - The "echo." command (with a period at the end) displays a blank line in the Command Prompt. This is useful to isolate lines of text and make them not look cluttered.
- pause - This command displays the prompt "Press any key to continue..." in the Command Prompt. This is used to create a break in your program. You can use this to allow the user time to read text in your program.
- cls - This command stands for "clear screen." It clears all text from the screen.
- title - This command displays whatever text that follows in the title bar of the Command Prompt.
- color - This command allows you to change the color of the text in the Command Prompt by entering a corresponding letter or number after the command. You can see which letters and numbers corrispond to each color by typing "color/?" in the Command Prompt.
- exit - This command exits the program.
- Make a complete script. There's a lot you can do with batch scripts alone. You can make a calculator, make a program that locks and hides folders on your computer. You can even make a game. The following is an example of a script that creates a basic guessing game:[2]
- Save the file as a batch file. Use the following steps to save the script as a batch file:
- Click File.
- Click Save as.
- Use the drop-down menu next to "Save as type:" to select All Files(*.*).
- Type a name for the program or file next to "File name."
- Type ".bat" after the file name.
- Click Save.
- Run the batch file. After you save your batch file, simply navigate to the location you saved it to and double-click it to open the Command Prompt and run your batch script.
[Edit]Creating a Basic HTML Program - Open Notepad. HTML is primarily used for web design. It's a really simple language to learn and a good place to start if you are new to programming.
- Type and press . This line indicates to your web browser that this is an HTML document.
- Type and press . This is the opening tag for your entire HTML code. There will need to be a closing tag at the end of the document. All your HTML code will go in between these two tags.
- Type and press . This is the opening tag for the body of your HTML document. The body contains all the visual details of the document. This includes text, images, links, and embeded media.
- Type and press . This is the opening and closing tag for the text header of your document. This displays text in big, bold letters. Replace "Text" with whatever you want your header text to display.
- For example: to create a page with the heading "Hello!", you would type "
<h1>Hello!</h1>" into Notepad.
- Type and press . This is the opening and closing tag for your paragraph text. This displays text in regular small print. Replace "Text" with whatever you want your paragraph text to be.
- For example, you would type
<p>How are you today?</p> into Notepad to display the phrase "How are you today?" below the heading.
- Type and press . This is the closing body tag. This ends the body section of your HTML document.
- Type into Notepad. This is the closing tag of your HTML document. This closes out the entire document. This is usually the last line of code in an HTML document.
- HTML is one of the easiest programming languages to learn. If you want to learn more about HTML, it is recommended you do some further reading onlne.
- Review your program's code. It should look something like this:
- Save the file as an HTML file. Use the following steps to save the text as an HTML file:
- Click File.
- Click Save as.
- Use the drop-down menu next to "Save as type:" to select All Files(*.*).
- Type a name for the file or file next to "File name."
- Type ".html" after the file name.
- Click Save.
- Open the HTML file in a web browser. To see what you have created, navigate to where you saved your HTML file, right-click it and select Open with... Then select any web browser of your choice. This will open the HTML file in your web browser.
[Edit]Creating a Basic Python Program - Install Python. In order to run Python files on your computer, you must first install Python. You can download Python from Python.org.
- Open Notepad. Using the "print" command in Python, you can display any text that you want to.
- Type into Notepad. Make sure that there aren't any spaces when you type the opening command.
- Type after the quotation mark. This is the text that will be displayed when the program runs.
- If you want, you can replace "Hello World!" with any other text you want.
- Type at the end of your text. This program only requires one line of code. It should look something like the following:
- Save the file as an Python file. Use the following steps to save the program as a Python file:
- Click File.
- Click Save as.
- Use the drop-down menu next to "Save as type:" to select All Files(*.*).
- Type a name for the program or file next to "File name."
- Type ".py" after the file name.
- Click Save.
- Open the Command Prompt. Use the following steps to open the Command Prompt in Windows:
- Click the Windows Start icon.
- Type CMD
- Click the Command Prompt icon.
- Change to the file location of the Python file in the Command Prompt. You will need to know the exact location you saved the Python file to. Use the following steps to navigate to the folder the Python file is saved to in the Command Prompt:
- Navigate to the Python file in File Explorer.
- Right-click the folder name in the address bar at the top.
- Click Copy Address.
- Type cd in the Command Prompt (if it is located in a different drive location, such as a D: drive, you will need to type "D:" and press Enter to change to that drive location).
- Press Ctrl + V to paste the folder address.
- Press Enter
- Type the file name of the Python file and press . This runs the file in the Command Prompt. For example, if the file name is "hello.py", you would type "hello.py" and press Enter to execute it.
[Edit]Creating a Basic C++ Program - Download and install a C++ compiler. While you can write a C++ file in Notepad, you cannot compile a C++ program. For that you will need a separate compiler. There are a variety of C++ compilers for Windows, including Cygwin, Visual Basic, and GCC. Download and install a compiler of your choice.
- Open Notepad. You'll be using Notepad to create a basic C++ program that displays "Hello World!" when run.
- Type in followed by your program's title. Typing two slash marks is how you comment out in C++. Any text typed after the two slash marks will not be compiled by the compiler. Type two slash marks followed by the name of your program at the top of the page.
- Type and press . This is the preprocessor command. This command instructs C++ to run the following lines of code as a program.
- Type and press . This declares the program's function.
- Type and press . This creates an open bracket. Your program's main code will go between this open bracket and a closed bracket.
- Type and press . This is the execution code of your program.
- Type } . This adds the closing bracket and closes the program's execution phase.
- Review your program. It should look something like this:
-
//Hello World #include <iostream> int main () { std::cout << "Hello World!"; }
- Save the file as an C++ file. Use the following steps to save the program as a C++ file:
- Click File.
- Click Save as.
- Use the drop-down menu next to "Save as type:" to select All Files(*.*).
- Type a name for the program or file next to "File name."
- Type ".cpp" after the file name.
- Click Save.
- Compile your program. The way you compile your program depends on which compiler you download. For some compilers, you will need to open the C++ file in the compiler itself. For some compilers, you may need to navigate to the ".cpp" file in the Command Prompt and type a specific command to compile the file. Once it is compiled, it will create an executable file (.exe) from the C++ file.
- Open the executable file. Once you compile the C++ file, double-click the executable file (.exe) to run the program.
- C++ and HTML are two of the most commonly used programming languages in existence.
- You can use virtually any programming language to create most programs, though some languages are better-suited to specific functions (e.g., HTML is ideal for creating webpages).
- If you are ready for some more advanced programming techniques, try making a game in Notepad
- You can also install Notepad++ which contains more programming functions and allows for plugins that can compile programs inside the Notepad++
[Edit]Warnings - Always check your code before saving it. Saving a broken program can cause issues with your default program compiler.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
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