When you exercise, your heart rate increases to meet the greater demands of oxygen and nutrients in your body. Your pulse will be faster during more intense activities like running and slower when performing less intense exercise activities like walking. Pulse, or heart rate, is measured in beats per minute. Your cardiovascular pulse goal is called your target heart rate range, and it is based on your age. Always consult a doctor before starting a new exercise regimen.
Significance
Exercising at the appropriate intensity helps you gain the benefits associated with cardiovascular activity. These include reductions in blood pressure and body weight, a decrease in "bad" LDL cholesterol and increase in "good" HDL cholesterol. Regular exercise also improves your body's ability to use insulin to control your blood-glucose levels, an important factor if you are diabetic.
Target Pulse
The target heart rate for cardiovascular exercise is 50 to 80 percent of your maximum heart rate. Maximum heart rate decreases with age. To calculate your target heart rate, first subtract your age from 220 to gain your maximum heart rate. Then, multiply the result by both 0.5 and 0.8 to get the bottom and top values of your target heart rate during exercise. Keep in mind that this calculation is only an estimate, and consult your doctor before starting an exercise program.
Monitoring
Monitor your pulse during exercise to ensure you reach and maintain your target range. The easiest and safest option is to wear a heart rate monitor, which features a chest strap that transmits your pulse to a wristwatch type device. If don't have a heart rate monitor, place both your forefinger and your middle finger of one hand on your carotid artery. Count how many times your heart beats in 10 seconds, then multiply that value by six to get your pulse in beats per minute. A final option is the conversation test. If you're within your target pulse, you should be able to talk to somebody next to you, but not sing or hold a constant conversation.
Adjustments
Increase or decrease your pulse by adjusting your workout intensity. For example, if you're running and your pulse is too high outside your target range, slow down your pace. Increase your speed if your pulse is too low. The American Council on Exercise recommends that those new to exercise work out at an intensity that is closer to 50 percent heart rate maximum. You should feel as if you're challenging yourself, but not uncomfortable.
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