Your pulse increases when you exercise because your muscles need more oxygen and blood. Your pulse increases more during vigorous exercise, such as jogging, than it does during moderate exercise, such as walking. Taking your pulse as you exercise can help you determine whether you are exercising at a healthy intensity.
Target Heart Rate
Your target heart rate is the range of heart rates, in beats per minute, that you should achieve during aerobic exercise. If you're healthy, your target heart rate is approximately 50 to 80 percent of your maximal heart rate, according to the American Council on Exercise. Estimate your maximal heart rate by subtracting your age from 220. For example, if you are 30 years old, your maximal heart rate is around 190, so your target heart rate is between 95 and 152 beats per minute.
Taking Your Pulse
Locate your pulse before exercising so you can quickly take your pulse as you exercise. You can find your pulse in the side of your neck or on your wrist. Don't use your thumb to take your pulse because your thumb has its own pulse. Count your pulse for 10 seconds and multiply by six. For example, if your heart beats 18 times in 10 seconds, your heart rate is about 108 beats per minute. You can also use a heart rate monitor to track your heart rate as you work out. Some exercise machines also track your pulse.
Considerations
You can also estimate the intensity of a workout by determining whether you can talk or sing while exercising, according to the U.S. Centers for Disease Control and Prevention. If you can sing, your exercise is low in intensity. If you can talk comfortably, your exercise is moderately intense. If you can only say a few words, your workout is highly intense and likely toward the higher end of your target heart rate. In general, beginners should aim for the lower end of the target heart rate range, while competitive athletes should reach the higher end of their target heart rate, according to the American Council on Exercise.
Warning
Your target heart rate may differ if you have certain medical conditions or take medication that alters your heart rate. Consult your doctor before beginning an exercise program, especially if you have medical problems, take prescription drugs or have been inactive for a long time.
