Your pulse is your heart rate, or the number of times your heart beats in one minute. Heart rates vary from person to person. Your pulse is lower when you are at rest and increases when you exercise because more oxygen-rich blood is needed to support the body in exercise.

Your maximum heart rate is the number of times your heart would beat in one minute if it were working at its maximum capacity. The number is found by subtracting your calendar age from 220.

It has been found that the heart pulse rate decreases by a beat per minute over the years from its rate at birth.

You should seek to attain a heart rate that is 60 to 80 percent of your maximal heart rate to be sure you are getting the full benefits of an aerobic workout.

• Lower - you are not getting enough.
• Higher - there is the danger of heart damage and overuse injuries.

What Is Target Heart Rate?

Usually this is when your exercise heart rate (pulse) is 60%-80% of your maximum heart rate. You gain the most benefits and lessen the risks when you exercise in your target heart rate zone.

In some cases, your doctor may decrease your target heart rate zone to begin with 50%.

Stop exercising if your heart rate during the activity exceeds your target heart rate. This increases both risks of heart and over-use injuries and does not add any extra benefit.

Check with your doctor before starting an exercise program. Your doctor can help you find a program and target heart rate zone that matches your needs, goals and physical condition.

When beginning an exercise program, you may need to gradually build up to a level that is within your target heart rate zone, especially if you have not exercised regularly before. If the exercise feels too hard, slow down. You will reduce your risk of injury and enjoy the exercise more if you don't try to over-do it!

To find out if you are exercising in your target zone (between 60%-80% of your maximum heart rate), stop exercising and check your pulse. If your pulse is below your target zone you may increase your rate of exercise. If your pulse is above your target zone, decrease your rate of exercise.

Calculate Your Heart Rate Zone

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