Pulse and heart rate at rest and during exercise: What the values mean
You may have noticed how many people are currently wearing watches that can do so much more than just tell the time. Maybe you even have a smartwatch yourself that you can use to make phone calls, listen to music, chat, and even measure your heart rate , for example when exercising . This is often a particularly good way to notice a change in heart rate or pulse - whether you're jogging, doing strength training, or cycling. But when are heart rates or pulses noticeable? You can see the numbers that change with different activities or in changing conditions. But how should a pulse of 70 or a heart rate over 100 be assessed? How low can a resting pulse be and how high is the ideal pulse for an athlete? If you want to find out why your pulse is so important when exercising and how you can better understand , interpret , and train your heart rate , read on.
Resting heart rate, heart rate, pulse during exercise: differences and meaning
Your pulse is an indicator of how fast your heart is pumping blood through your body. It changes when you are sleeping, excited or particularly active, for example when you are jogging or doing similar sports. Only when you better understand your body and pulse when you are resting and during sporting and mental activities will you know how intensively your cardiovascular system is working and how well your body is coping with the strain. Normally your pulse and heart rate are the same . However, they can differ if you have heart problems or disease . Doctors call this a pulse deficit .
Measuring heart rate: resting heart rate vs. maximum heart rate during exercise
You don't actually need a smartwatch to measure your pulse - you can easily determine it without any tools by feeling it with two fingers on the inside of your wrist . This is where you can feel how the blood is pumped and pressed against the artery walls with each heartbeat. While you feel your pulse waves , you can count how many there are within 30 seconds . The number times two gives you your heart rate per minute . A smartwatch uses the same principle to calculate your training pulse, for example - thanks to the pulse calculator, it can also analyze special features and even measure your fat burning .
A smartwatch can help you keep an eye on your pulse and heart rate.
From resting heart rate to exercise heart rate – what is your normal heart rate when exercising?
An important guideline is your resting heart rate . This is the heart rate you have when you are relaxed - for example, when you are sitting or lying down. To measure this correctly during the day, you should rest for one to two minutes before measuring. A resting heart rate is normally between 60 and 80 beats per minute . However, in particularly well-trained people (such as apnea divers) it can also be lower.
High activity = high pulse – this is how your pulse changes during exercise
Your pulse goes up when you are stressed, excited or physically exerted . However, the measured heart rate can never be generalized because it depends on both your age and your physical condition . When doing sports, heart rates are divided into the following zones :
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resting heart rate
- Your pulse when you are relaxed, for example when sitting or lying down.
- Normally it is between 60 and 80 beats per minute.
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fat burning zone
- This is where you burn fat most effectively.
- Your pulse should be about 60-70% of your maximum heart rate (MHR).
- The MHR can be roughly estimated as 220 minus your age.
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endurance range
- You reach this point through endurance training.
- Your heart rate should be around 70-80% of your MHR.
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anaerobic area
- This area is relevant for advanced athletes who do interval training.
- The pulse here is 80-90% of the MHR.
- While a pulse of 180 is unusual for many people, it can be quite common in the anaerobic range.
Your training heart rate depends on your fitness level and your goals. Beginners should train in the fat-burning zone , while advanced athletes can train in the endurance zone and, if you are in exceptionally good physical shape, in the anaerobic zone . With a heart rate monitor or fitness bracelet, you can monitor your heart rate during and after exercise to ensure that you are training in the right zone: whether you are climbing, doing strength training, running or jogging - try to keep your heart rate in the optimal range and, above all, lower it if it gets too high.
Pay attention to abnormalities: too high or too low pulse during exercise
Regularly monitoring your heart rate during exercise is an essential aspect to ensure that you train effectively and safely . If you do not do this and, above all, forget to listen to your body and its signals, it can have negative physical effects :
- Inefficient training: If you don't train in your optimal heart rate zone, you often spend too much time and energy without achieving the desired results.
- Lack of progress: Knowing your heart rate allows you to adapt and increase your training to suit your personal needs. This way, you can reach your fitness goals faster and more efficiently.
Health problems: Additionally, if you ignore your limits, you may risk health problems.
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Hyperacidity:
- Occurs when the body is under too much strain and can no longer provide enough oxygen to generate energy
- Symptoms: burning in the muscles, fatigue, dizziness
- Prevention: Keep the load in the aerobic range by measuring the pulse
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side stitches:
- Spasms in the diaphragm due to rapid or irregular breathing
- Symptoms: stabbing pain in the upper abdomen
- Prevention: Warm up, stretch, correct breathing technique, pay attention to the upper pulse limit
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Runners Low (opposite of Runners High):
- Can be caused by excessive strain or insufficient regeneration
- state of exhaustion after training
- Prevention: Pay attention to your training pulse, plan recovery phases
These also include heart problems, a weakened immune system and an increased risk of chronic diseases. Abnormalities such as a long-lasting high pulse after exercise, but also when the pulse of professional athletes drops below 40 at night, should therefore not be underestimated and should be examined by specialists.
Train more efficiently and take care of your health – with heart rate tracking
Now that you know that you can track your pulse and what different pulse values mean, you can now train it using the right methods. This means that you train your endurance and therefore your cardiovascular system so that your pulse doesn't increase as much when you exert yourself more. There are various training programs that are based on different pulse ranges . You should therefore adapt your training plan to your individual fitness level .
Here are a few tips and tricks on how you can specifically train your pulse :
- Endurance sports : running, cycling, swimming, etc.
- Interval training : alternating between intense and moderate exertion.
- Strength training : strengthening the muscles.
- Yoga and Pilates : Improve blood circulation and relaxation.
Various devices (heart rate monitors, fitness bracelets) and apps (with heart rate measurement function) can be used to track your heart rate .
Set goals and stick to them – but don’t forget to have fun with sport
Training your pulse doesn't mean that you always have to train at full speed . It's about finding a balance that challenges you but doesn't overwork you. At the same time, your training should always be fun . So try to add variety and incorporate your favorite activities . If you want to be more successful in sport, motivation is often the key. Set realistic goals and document your progress . This way you can see how far you've come and what you can still achieve. If your body is undersupplied with carbohydrates , vitamins , minerals or proteins , it will be hard for it. And we don't just notice this in our pulse. With the delicious products from Dextro Energy* you can optimally supply your body:
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- Immun Fit° : Our supplement sachets contain so many vitamins that you always have them on hand.
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Now you can use all the knowledge about your pulse and the different heart rate zones to learn more about your body and set new goals. We know that you can do anything - and remember: every step counts!
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°Vitamin B6, B12, C, folic acid, zinc, selenium and iron each contribute to the normal functioning of the immune system.
°Vitamin B2, B6, B12, C, folic acid, magnesium and iron each contribute to the reduction of tiredness and fatigue.
A varied, balanced diet and a healthy lifestyle are important.
Sources:
PHOTO CREDITS:iStock.com/alvarez
iStock.com/Chainarong Prasertthai
