Your pulse rate is the number of times your heart beats in one minute, and can be felt at the wrist, neck, groin, or top of the foot. People usually measure their pulse at the wrist, which is called the radial pulse. Exercise lowers your resting pulse rate, which means your heart is healthy, and also helps you recover more quickly from a fast pulse rate, or target heart rate, so you know you are benefiting from exercising.
Normal Pulse Rate
A normal pulse rate is between 60 and 90 beats per minute, but it fluctuates greatly during periods of activity and stress. If your pulse rate is always above 90, consult your doctor because you could have a condition called tachycardia, meaning increased heart rate, according to the National Emergency Medicine Association. Many athletes have pulses that are 40 to 60 beats per minute. A lower pulse is a good thing because it means that you are more physically fit, which is often related to exercise.
Resting Pulse Rate
One of the benefits of regular exercise is that it reduces your pulse rate. Your resting pulse rate is your normal pulse, which is reduced when physically fit because your heart muscle is stronger. When your heart is stronger, it doesn't have to work as hard to pump the same amount of blood.
Target Pulse Rate
When you start an exercise program, you want to have a goal or target pulse rate to make your workout beneficial. According to the Centers for Disease Control and Prevention, for moderate-intensity exercise like brisk walking, your target pulse rate should be 50 percent to 70 percent of your maximum pulse rate. You can calculate your maximum pulse rate by subtracting your age from 220. For example, a 50-year-old's maximum pulse rate is 170: 220 - 50 = 170. The target pulse rate for this person, then, would be between 85 and 119 beats per minute: 170 x 0.5 = 85 and 170 x .7 = 119. The CDC indicates that for vigorous-intensity exercise like running, your pulse rate should be 70 percent to 85 of your maximum pulse.
Recovery Pulse Rate
One way to determine if you are benefiting from exercise is to calculate your recovery pulse rate, which is how quickly you return to your resting pulse rate after exercise. To calculate your recovery pulse rate, take your pulse 10 seconds after you have finished exercising and write down the number. Take your pulse again one minute later and write down this number. Subtract the second number from the first number to get your recovery pulse rate. As you continue to exercise, your recovery pulse rate should increase, indicating you are in getting in better shape.
