Dorothy FarrarPuls
The pulse or pulsation refers to the intermittent expulsion of blood from the heart in the vessel walls. Heart rate measurement is not only important in sports or training, but also plays an important role in a healthy lifestyle . Athletes use so-called heart rate monitors to optimize their training.
What is pulse?
The contraction of the heart muscle, together with the elasticity of the vessel walls, leads to rhythmic changes in volume, pressure and flow rate in the vessels. This process is called the pulse or pulse rate.
The heart muscle contraction triggers a blood pressure wave that spreads at high speed through the arteries (pulmonary artery). This pressure wave flows through the aorta (large cutaneous artery) at a speed of 4-5 m/s and increases to over 10 m/s in the small vessels (arteries). The firmer the vascular walls, the higher the pulse wave velocity.
In general: A low pulse has positive effects on the organism ( cardiovascular system ) and a long life. A constantly high pulse, on the other hand, can damage the cardiovascular system in the long run. Therefore, it is not only important for athletes to know their heart rate.
What is a normal pulse (pulse rate)?
The pulse rate indicates how many pulse beats are expelled from the heart into the blood vessels per minute. The pulse rate depends, among other things, on age, physical and mental constitution, stress, diet or lifestyle in general.
The normal pulse rate for healthy adults (male and female) is between 60-80 beats per minute. The pulse rate in children (10 years) is about 90 beats per minute and in older people between 80-85 beats per minute.
The pulse rate can drop in well-trained athletes, when taking medication (e.g. beta-blockers) or during sleep (pulse slowdown below 60 beats/minute). Cardiovascular diseases (heart failure) or thyroid problems (underactive) can also cause the heart rate to drop.
On the other hand, external influences such as excitement, physical exertion, stimulants ( nicotine , alcohol , caffeine ) or meals can lead to an increase in pulse rate. Illnesses such as influenza (high fever), hyperthyroidism or damage to the cardiovascular system can also increase the heart rate.
Ruhepuls
The resting heart rate describes the intensity of the heart muscle contraction without stress on the organism (physical and mental activity), i.e. at rest. In the case of higher stress due to mental excitement (e.g. exam situation) or through movement (e.g. sport), the pulse rate will inevitably increase.
High heart rate
A pulse that is permanently too high (over 90) can wear out the vascular walls and cause considerable damage to the cardiovascular system . If the pulse is racing (without exertion) and you feel your heart pounding out of your chest, then it is becoming dangerous and you should seek urgent medical help. The doctor can determine the cause and, if necessary, prescribe medication that causes the heart rate to slow down. To avoid risks, you should measure your pulse regularly.
To measure ones pulse
The resting heart rate is the basis for continuous heart rate measurement. In order to make measured values comparable, the same conditions should prevail every day if possible. It is therefore best to use the calm pulse in the morning, shortly after getting up. The measurement is done manually by hand (watch) or much easier with a heart rate or blood pressure monitor .
The inner surface of the wrist, where the clasp of a wristwatch is normally located, is best for manual measurement. You place three fingers on this spot and count the impulses (beats) you feel in 30 seconds. If you double this value (x2), you get your resting heart rate per minute.
Pulse in sports
It is important for competitive athletes as well as for leisure and health-oriented athletes to measure the pulse regularly. Whether to increase performance or to burn fat , the right heart rate range can optimize training.
A pulse that is permanently too high (higher wear and tear on the vessels) can lead to serious chronic damage to the cardiovascular system . Targeted and adapted cardiovascular training can help .
Gentle cardiovascular training can permanently reduce the pulse rate and prevent cardiovascular diseases .
Effective endurance training should not exceed a heart rate of 80 percent of the maximum heart rate. The heart rate for optimal fat burning is between 60 and 70 percent of the maximum.
To measure the correct training heart rate, it is best to use a practical heart rate monitor that you can wear comfortably while exercising.
To calculate the correct training heart rate, we recommend a simple formula: 180-age. For a 40-year-old, the optimal training heart rate should be around 140.
Please note that this value is only a rough guideline and does not sufficiently take into account human individuality. If you have health concerns in particular, you should seek individual sports science and medical advice.
Hello and welcome to my Health Guide & Encyclopedia! My name is Dorothy Farrar, and I'm the founder and main author of this platform.
My passion for health and wellness started at a young age when I became interested in the connection between the food we eat and the way we feel. This fascination led me to study nutrition and dietetics in college, where I learned about the importance of a balanced diet and the impact of various nutrients on the body.