Pulse While Running and Doing Aerobic Fitness

Running and other forms of aerobic exercise can help you improve your cardiovascular and general fitness. But to get the most benefits of exercise, without putting yourself at risk, you need to keep your pulse within your safe target range. Know your target range and stick to it to keep yourself healthy.

  1. Maximum Heart Rate

    • Your target heart rate for exercise is based on your maximum heart rate. According to the American Heart Association and the Cleveland Clinic, you can estimate your maximum heart rate by subtracting your age from 220. A 30-year-old, for instance, would have an estimated maximum heart rate of 190 beats per minute, while a 40-year-old would have a maximum heart rate of 180 beats per minute. According to the American Heart Association, these figures are based on averages, so your actual maximum heart rate may differ. Consult your physician for a personalized assessment of your heart rate.

    Minimum Target

    • According to the American Heart Association, your minimum target heart rate for aerobic exercise should be 50 percent of your maximum heart rate. The Cleveland Clinic puts this minimum at 60 percent but notes that your health care provider may recommend decreasing the target to 50 percent. Meeting the minimum target ensures that you gain the health benefits of aerobic exercise.

    Maximum Target

    • Your maximum target heart rate should be 80 percent according to the Cleveland Clinic, or 85 percent according to the American Heart Association. Exceeding the upper end of your target zone is risky. The Cleveland Clinic reports that exceeding the maximum zone increases your cardiovascular and orthopedic risk and provided little increased benefit. If you're new to aerobic exercise, the American Heart Association recommends taking at least six months to build up to workouts at the upper end of your target heart rate.

    Checking Your Pulse

    • To check your pulse, place the tips of your index finger, your second finger and your third finger on your opposite wrist below the base of your thumb or on your lower neck near your windpipe. Press your fingers slightly until you feel your pulse. Time 10 seconds, using a stopwatch or secondhand. Multiply the number of beats in 10 seconds by 6 to get the beats per minute. For instance, if you count 11 beats in 10 seconds, you have a pulse of 110 beats per minute.