Pulsøvelser

The term pulsøvelser describes any physical activity that is deliberately performed to raise the heart rate into a target range, typically to improve cardiovascular fitness. The concept is based on the physiological principle that sustained elevations of heart rate stimulate adaptations in the heart, lungs and vascular system.

An individual’s target heart‑rate zone is most often calculated from a maximum heart rate estimate, usually expressed as 220 minus age. Moderate intensity is considered 50 to 70 % of that maximum, while vigorous intensity is from 70 to 85 %. The American Heart Association recommends that adults accumulate at least 150 minutes of moderate‑intensity or 75 minutes of vigorous‑intensity activity each week and that in addition they include activities that strengthen the heart and blood vessels.

Common forms of pulsøvelser include walking, jogging, cycling, swimming, rowing and elliptical training. High‑intensity interval training (HIIT), which alternates short periods of high effort with brief recovery, is also widely used. The main benefits noted in scientific literature are improved cardiac output, increased VO₂ max, better lipid profiles, lowered blood pressure, weight management and reduced risk of type‑2 diabetes. Pulsøvelser have a positive effect on mental health as well, with reductions in stress, anxiety and symptoms of depression reported by many users.

People with cardiovascular disease, hypertension, or uncontrolled diabetes should consult a health professional before starting a new routine. Simple tools such as a chest strap or smartwatch can help monitor heart rate and ensure exercise stays within the desired zone. Existing national health guidelines can be used to structure and progress training in a safe and effective manner.