Target Heart Rate 6132015 1 Heart Rate The

Target Heart Rate 6/13/2015 1

Heart Rate The number of heartbeats per unit of time, typically expressed as beats per minute (bpm). Heart rate can vary as the body's need to absorb oxygen and excrete carbon dioxide changes, such as: §During physical exercise §Sleep §Illness §As a result of ingesting drugs 6/13/2015 2

Target Heart Rate (THR) § The Target Heart Rate (THR) is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. § Knowing your maximum heart rate will allow you to estimate where you can train to bring about cardiovascular improvements. § Once you've determined your estimated maximum heart rate, you can construct a "target heart rate zone" for your workouts. 6/13/2015 3

Calculating Target Heart Rate Maximum heart rate is the age-related number of beats per minute of the heart when working at its maximum. Step 1: Calculate your maximum heart rate(MHR) by subtracting your age from the number 220. Example: 220 -_____=____(MHR) age 6/13/2015 4

Calculating Target Heart Rate • Step 2: Determine your target heart rate zone by taking 60 % (less fit) and 90 % (very fit) for your MHR. Example: ____ x 60% or. 6=_____ MHR low end of training zone ____x 85% or. 85= _____ MHR high end of training zone * The range between these two percentages is where your heart rate should be while exercising. 6/13/2015 5

Calculating Target Heart Rate • Step 3: Determine your heart rate while exercising. *Using your index and middle finger lightly apply pressure to the carotid or radial artery. Never use your thumb. Count pulse for 6 seconds, then insert the number you counted into the formula below. • ____ x 10 = ____ 6 second pulse heart rate 6/13/2015 6

Target Heart Rate §Example: Suzy is 16 1. 220 -16= 204 (MHR) 2. 204 x. 60 = 122. 4 (123) ( low end of THR) 204 x. 85 = 173. 4 (173) (high end of THR) 3. 16 x 10 = 160 bpm* Suzy's Target Heart Rate Zone is between 123 and 173. *At this rate, is she improving her Cardiovascular Fitness? Why? 6/13/2015 7