Fitness and Body Composition Calculations TARGET HEART RATE

Fitness and Body Composition Calculations TARGET HEART RATE (THR) & BODY MASS INDEX (BMI)

Target Heart Rate Formula Acronyms • THR – Target Heart Rate • BPM – Beats per Minute • X – Intensity • Ideally between 55 -80% (input as a decimal) • MHR – Maximum Heart Rate • 220 -age • RHR – Resting Heart Rate • Pulse for 15 seconds multiplied by 4

Target Heart Rate Formulas • Heart Rate Reserve Formula THR=X(MHR-RHR)+RHR • Maximum Heart Rate Formula THR=MHR(X)

Example: Find the THR of a 24 yr old with a RHR of 75 bpm working out at 70% intensity. THR =. 70([220 -24]-75) + 75 THR =. 70(196 -75) + 75 THR =. 70(121) + 75 THR = 84. 7 + 75 THR = 159. 7 THR = 160 bpm

Example: What is the intensity of a 30 year old with a RHR of 70 bpm and a THR of 172 bpm. 172 = X([220 -30]-70) + 70 172 = X(190 -70) + 70 172 = X(120) + 70 172 – 70 = X(120) 102/120 = X 0. 85 = X X = 85%

Example: Find the THR of a 35 yr old working out at an intensity of 60%. THR = (220 -35)(. 60) THR = 185(. 60) THR = 111 bpm *Notice that the Maximum Heart Rate Formula was used because there was no RHR provided.

Body Composition Calculations Acronyms • • BMI – Body Mass Index W – Waist H – Hip ht – height • Measured in inches • wt – weight • Measured in lbs • lbs – pounds • in - inches

Guidelines BMI Categories W: H Categories Underweight below 18. 5 Healthy 18. 5 -24. 9 Overweight 25 -29. 9 Obese 30 or above Healthy waist circumference Male: 40 inches or below Female: 35 inches or below Healthy W: H Male: 0. 90 or below Female: 0. 80 or below

Body Composition Formulas •

Example: Jane is 5 ft 10 in and weighs 175 lbs, what is her BMI? •

Example: Bob’s waist is 40 in and his hips are 43 in; what is his W: H? •