How fast your heart is beating during exercise is the key to the effectiveness of your aerobic workout. You can estimate your workout intensity based on how hard your workout "feels" -- for example, your muscles burn and your breathing rate increases. But these factors can change on a daily basis depending on your nutrition, sleep and hydration. Your heart rate is one intensity indicator you can depend on to accurately measure your exercise intensity. Consult a health care professional before initiating any vigorous workout program.
Aerobic
An aerobic workout is an exercise session that is continuous for 30 to 45 minutes. This does not include strength training, because you stop and start when lifting weights. Aerobic activities include walking, running, swimming, cycling, rowing, dancing and stair climbing. During these activities you maintain constant movement throughout the workout. Your heart rate remains elevated throughout.
Target Heart Rate
As you age, your heart naturally slows down. The target heart rate, or THR, formula is based partly on your age, so it is necessary to recalculate your heart rate range each year. The American Council on Exercise says to determine your maximum heart rate, or MHR, first by subtracting your age from 220. Calculate the low end of your THR by multiplying your MHR by 0.5, or 50 percent. Calculate the high end of your THR by multiplying your MHR by 0.8, or 80 percent.
Fitness Level
If you are new to exercise, keep your THR close to the 50 percent range. The American Heart Association suggests an exercise intensity of up to 75 percent of your MHR after six months of exercise. As your fitness level improves or you begin to train for an endurance event, such as running a 5K race, increase your workout intensity to 80 percent or even 85 percent of your MHR.
Pulse
Find your pulse during exercise by using the first two fingers of one hand and pressing these fingers against the side of your neck. Or, place your thumb on the underside of the opposite wrist. You may have to move your fingers around until you strongly feel your pulse. Count the number of beats you feel within 10 seconds and multiply the result by six. This final number is your training heart rate per minute, and should fit within your THR zone. If it is too low, increase your workout intensity. If your heart rate is more than 85 percent of your MHR, decrease your workout intensity.
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