Human pulse: everything you wanted to know about pulse and heart rate

What is a pulse?

A pulse is a rhythmic, palpable contraction of the artery walls that occurs with each heartbeat. This is felt as a pulsating sensation that can be detected, for example, on the wrist or neck. The pulse is a key indicator of heart and circulatory system function and helps determine the heart rate.

The pulse is an important indicator of cardiovascular system function. A normal pulse rate generally depends on a person’s age and condition and is typically around 60–100 beats per minute for adults. Changes in pulse rate and rhythm can be a sign of various medical conditions and can be used for diagnosis and health monitoring.

Is there a difference between heart rate and pulse?

Heart rate and pulse are two key indicators of cardiovascular system function. They are important for health monitoring and diagnosis in medicine.

Heart rate indicates the number of times the heart contracts in one minute. It is measured in beats per minute (bpm) and reflects the activity of the heart itself. It is usually measured by feeling the pulse in the arteries on the wrist or in other places where the pulse can be felt.

The main difference between these two indicators is that heart rate reflects the number of contractions of the heart itself per minute, whereas the pulse consists of rhythmic oscillations of the arterial walls that are synchronized with the heart’s activity. These oscillations occur during heart contraction, when blood is ejected into the arterial system, and lead to changes in blood pressure within the vessels during systole and diastole. Thus, the pulse is a result of the heart rate and indicates how quickly blood circulates throughout the body.

Heart rate and pulse are the most important parameters for assessing the functioning of the cardiovascular system. These two indicators complement each other and allow medical professionals and doctors to evaluate a patient’s condition. Understanding the difference between them helps to correctly determine and analyze indicators of health and blood circulation.

What Is a Normal Resting Pulse?

A normal pulse can vary depending on age, physical condition, and other factors. Generally, for adults, the recommended normal resting pulse ranges from 60 to 100 beats per minute. However, variations within this range can also be considered normal.

Normal Heart Rate by Age

A normal heart rate can vary depending on age. General recommendations for normal heart rates by age are listed in the table.

These figures are general guidelines and may vary depending on physical condition, activity level, and other factors. It is also important to take into account each person’s individual characteristics.

Factors Affecting a Normal Heart Rate

Heart rate is an important indicator of cardiovascular system function, and it is influenced by many factors.

• Physical activity and exertion can significantly increase heart rate. During physical exertion, the heart beats faster to supply more blood to the muscles and other tissues.
• Strong emotions, such as stress or excitement, can cause the heart rate to increase due to the effects of the nervous system.
• A high body temperature can increase the heart rate because the heart beats faster to regulate body temperature.
• Certain hormonal changes, such as those that occur during pregnancy or menstruation, can affect the heart rate.
• Alcohol consumption can alter the heart rate, often increasing it.
• The heart rate typically decreases with age. Children have a higher heart rate than adults.
• Various medical conditions, such as heart disease, anemia, hyperthyroidism, and others, can affect the heart rate.
• Eating or drinking beverages containing caffeine or other stimulants can increase the heart rate.
• Some medications can affect the pulse, making it higher or lower.

Every person is unique, and various factors can influence their pulse. The pulse can be an important indicator of health, and changes in the pulse may signal certain problems or changes in the body. Therefore, it is important to understand these factors and monitor your pulse to maintain your health.

How do you measure your pulse?

You can measure your pulse very easily with a pulse monitor or manually by feeling for your pulse in your arteries.

Measuring Your Pulse with a Heart Rate Monitor

1. Purchase an electronic heart rate monitor at a pharmacy or specialty store. These devices are usually worn on a finger, wrist, or calf and automatically measure your heart rate.
2. Follow the instructions included with the heart rate monitor to use it correctly.
3. Place the pulse monitor on a suitable spot on your body and wait for the results.

Measuring Your Pulse Manually

1. Choose a spot where you will measure your pulse. This is usually done on the wrist or neck. Some arteries are easier to feel than others.
2. Use two fingers (usually the index and middle fingers) to palpate the artery. Place them lightly on the skin over the artery without applying too much pressure.
3. Gently press on the artery and count the number of beats for 60 seconds, or multiply the result by 2 to determine the number of beats per minute.
4. The main arteries used to measure the pulse include the radial artery at the wrist (commonly used for pulse measurement) and the carotid artery in the neck.

Remember that the accuracy of pulse measurement is very important. When measuring your pulse manually, count the beats for a full minute, or if you’re short on time, measure for 15 seconds and multiply the result by 4. This will give you a more accurate reading of your beats per minute.

Where to Feel Your Pulse

You can feel your pulse at several locations on your body where the arteries are easily accessible for palpation. Here are some of the most common places to measure your pulse:

Radial artery (radial pulse). This artery is usually felt on the wrist, on either side of the wrist bone. It is one of the most common places to measure your pulse.

Carotid artery. This artery can be felt on the neck above the throat by placing your fingers on the side of the larynx. Measuring the pulse in this artery can be helpful when checking the pulse in children and adults.

Axillary artery. The axillary artery is located in the armpit and can be used to measure the pulse in this area. It is commonly used in medicine to assess blood circulation in the upper extremities.

The femoral artery. This artery is located on the upper thigh and can be used to measure the pulse in the lower extremities.

Remember that it is important to palpate the artery gently and carefully, without pressing too hard, so as not to interfere with blood flow. When measuring your pulse, it is best to do so in a quiet place, when you are not physically exerted or under stress, to obtain more accurate results.

How to Use Your Pulse to Measure Your Heart Rate

Heart rate is measured using your pulse. To measure your heart rate, you need to use a heart rate monitor or take your pulse manually and count the number of heartbeats per minute. Here are the steps for measuring your HR:

• Measure your pulse using a heart rate monitor or by hand
• Evaluate the result
• Record the number of heartbeats per minute (pulse)

This number reflects your HR.

For the most accurate heart rate measurement, it is recommended to take your pulse while at rest, when you are not physically active or under stress. If you have questions about your heart rate or want to monitor it over a specific period of time, it is best to consult a doctor or healthcare professional.

Possible causes of a low pulse

A low pulse, known as bradycardia, is defined as a heart rate of less than 60 beats per minute in adults. There are several possible causes of a low heart rate, and they can vary depending on the specific situation and health condition. Some possible causes of a low heart rate include:

Physical activity. If you are physically fit and have a low resting heart rate, this may be due to high levels of physical activity and good physical fitness.

Athletes and sportspeople. Athletes’ hearts may be more efficient and resilient, resulting in a low heart rate.

Age. Heart rate typically decreases with age.

Genetics. Genetic factors can influence heart rate.

Decreased metabolism. Certain conditions, such as hypothyroidism (underactive thyroid), can lead to a slowed metabolism and a low heart rate.

Medication overdose. Certain medications, such as beta-blockers, can cause bradycardia as a side effect.

Gastrointestinal problems. Some gastrointestinal disorders can affect the pulse due to stimulation of the nervous system.

Pregnancy. In women during pregnancy, the heart rate may decrease due to changes in blood volume and other physiological factors.

Vascular and heart problems. Certain heart conditions, such as sick sinus syndrome, can lead to bradycardia.

Neurological conditions. Certain neurological conditions, such as neurogenic bradycardia, can affect the heart rate through the nervous system.

Bradycardia can be normal in certain situations, such as in athletes, but it can also be a sign of a medical condition that requires treatment. If you or someone else has a low heart rate and it concerns you, it is recommended that you see a doctor for an examination to determine the cause.

Possible Causes of a High Heart Rate

A high heart rate, known as tachycardia, is defined as a heart rate of more than 100 beats per minute in adults. There are several possible causes of a high heart rate, and they can be triggered by various factors. Here are some of the possible causes:

Physical activity. During physical activity, the heart beats faster to ensure an adequate blood supply to the muscles and organs. Therefore, a high heart rate during exercise is normal.

Stress and emotions. Strong emotions, stress, anxiety, and fear can lead to an increased heart rate due to their impact on the nervous system.

Hot or humid weather. Extreme weather conditions can lead to an increased heart rate, as the heart beats faster to regulate body temperature.

Decreased blood volume. Blood loss due to bleeding or dehydration can lead to tachycardia, as the heart tries to compensate for the decrease in blood volume.

Use of stimulants. Caffeine, nicotine, and certain medications can increase your heart rate due to their stimulating effects.

Heart disease. Certain heart conditions, such as atrial fibrillation, can lead to tachycardia.

Hyperthyroidism. An overactive thyroid (hyperthyroidism) can cause tachycardia.

Anemia. A lack of red blood cells in the body (anemia) can lead to an increased heart rate as the heart tries to compensate for the lack of oxygen.

Infections and diseases. Diseases and infections can cause tachycardia as the immune system fights off the infection.

Other factors. A high heart rate can be triggered by other factors, such as hypoglycemia (low blood sugar), poisoning, allergic reactions, and other conditions.

If you notice an increased heart rate that concerns you or are experiencing tachycardia for no apparent reason, it is recommended that you see a doctor for a thorough examination to determine the cause. Tachycardia can be a symptom of certain medical conditions, and it is important to identify them in a timely manner and take appropriate action.

What You Need to Know About Maximum Heart Rate

Maximum heart rate (MHR) refers to the maximum number of heartbeats per minute that the heart can reach under certain physical conditions. Knowing your MHR is useful for athletes, coaches, and others interested in physical activity and heart health.

• Individual differences. MHR varies from person to person depending on factors such as age, physical activity level, and gender. The average can be calculated by subtracting your age from 220. Consequently, for a 20-year-old, the MHR might be approximately 200 beats per minute, whereas for a 50-year-old, it might be approximately 170 beats per minute.
• Determining HRM. HRM is typically determined during physical activity, such as running or cycling, when the heart is working at its maximum capacity. To determine HRM, you must engage in intense physical activity under the supervision of a specialist who monitors your heart rate and other parameters.
• HRM and Training. Knowing your MHR can be helpful for developing a personalized training plan, as well as for controlling the intensity of your workouts. Using MHR, trainers can create training programs that allow you to maintain optimal intensity without overloading your heart.
• Safety. It is important to understand that striving to reach your HRV should not compromise your health and safety. Before starting a new exercise program—especially if you are not used to intense workouts—it is recommended that you consult a doctor.
• Decrease in HRV with Age. Maximal heart rate typically decreases with age, as the heart becomes less elastic and less efficient. However, regular physical activity can help maintain a higher maximal heart rate even in old age.

Maximal heart rate is an individual indicator that can be useful when developing an exercise plan and monitoring heart health. It is important to consider your physical capabilities and health, as well as to take into account the recommendations of a doctor or trainer, before setting specific goals for your maximum heart rate.

A Few Words About Heart Rate Zones for Athletes

Heart rate zones for athletes are a tool that helps athletes control the intensity of their workouts and achieve maximum results. These zones are based on percentages of maximum heart rate (MHR) and allow you to tailor your workouts to specific fitness goals.

Zone 1 – Light Activity (50–60% of MHR)

• Zone 1 corresponds to the lowest training intensity.
• It is used for warm-ups, recovery after intense workouts, and long-duration aerobic activities.
• It promotes fat burning and maintains overall fitness.

Zone 2 – Aerobic Training (60–70% of MHR)

• In this zone, training intensity increases.
• It is used to increase endurance and improve cardiovascular function.
• Supports fat burning and improves respiratory efficiency.

Zone 3 – Aerobic Threshold (70–80% of MHR)

• In this zone, training intensity increases significantly.
• It is used to improve aerobic power and increase speed.
• Encourages greater calorie expenditure during workouts.

Zone 4 – Lactate Threshold (80–90% of MHR)

• In this zone, workouts become strenuous and intense.
• Used to improve aerobic and anaerobic endurance.
• Increases maximum speed and power.

Zone 5 – Maximum Intensity (90–100% of MHR)

• This zone corresponds to high-intensity workouts.
• Used to develop anaerobic endurance, specifically maximum speed and power.
• It helps prepare athletes for competitions and improve peak performance.

It is important to note that individual heart rate zones may vary from athlete to athlete. To accurately determine these zones, tests such as the maximum heart rate test are typically conducted. Planning workouts according to heart rate zones helps achieve specific fitness goals, maintain optimal intensity, and reduce the risk of overloading the heart.

Before starting new workouts or developing a training plan, athletes are advised to consult with a specialist who can provide personalized recommendations and take their specific needs into account.

How to Maintain a Normal Heart Rate

Physical Activity.

Regular physical activity helps improve cardiovascular function and lower the resting heart rate. It is recommended to perform aerobic exercises, such as running, swimming, cycling, or walking, for at least 150 minutes per week, divided into shorter workout sessions.

A healthy diet.

A proper, nutritious, and balanced diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit your intake of foods high in saturated fats and cholesterol.

Hydration.

Maintain proper hydration, as insufficient water intake can lead to an increased heart rate.

Weight management.

Maintain a healthy weight, as being overweight can negatively affect the heart and increase your heart rate.

Avoid tobacco and limit alcohol.

Smoking and alcohol consumption can increase your heart rate and pose a risk to your heart.

A stress-free lifestyle.

Effective stress management through relaxation techniques such as meditation, yoga, or breathing exercises helps lower your heart rate and improve your overall well-being.

Regular medical checkups.

See your doctor regularly to check your health and monitor your heart rate.

Scientific sources: