TARGET HEART RATE ZONE LESSON 4 WHERE SHOULD
- Slides: 8
TARGET HEART RATE ZONE LESSON #4
“WHERE SHOULD YOUR HEART RATE BE AT DURING “AEROBIC” EXERCISE? ” • Within your target heart rate zone *Remember: • “Aerobic” exercise has to: • Increase heart rate for an extended period of time: 10+ min
“HOW DO I FIND MY TARGET HEART RATE ZONE? ” • Target HRZ (heart rate zone) = 50 - 85% of Maximum Heart Rate = 220 – age • In order to receive the benefits of cardiovascular exercise, your heart rate needs to be between 50 – 85% of your maximum heart rate while doing aerobic exercise • Going above this zone would be considered an “anaerobic” exercise • Below this zone you aren’t working hard enough to get the benefits of aerobic exercise
FINDING TARGET HRZ Step 1: Calculate max heart rate = 220 – age Step 2: Find the low end of your target HRZ = 50% of max HR 0. 5 x max HR *round to the nearest whole # Step 3: Find the high end of your target HRZ = 85% of max HR 0. 85 x max HR *round to the nearest whole #
EXAMPLE TARGET HEART RATE ZONE “ 16 year old girl” 1) 2) 3) Max HR: 220 – 16 = 204 Low end: 204 x. 5 = 102 High end: 204 x. 85 = 174 Target Heart Rate Zone = 102 -174 BPM
“SHOULD I BE AT THE LOW OR HIGH END OF MY TARGET HEART RATE ZONE? ” • Depends on your personal fitness level • Think about your mile times & your resting heart rate to determine your fitness level Beginner 50 – 60% of max HR Intermediate 60 – 70% of max HR Advanced 70 – 85 % of max HR
PROBLEM #1 • 17 year old boy 1) 220 – age = 203 2) 203 x. 50 = 101. 5 3) 203 x. 85 = 172. 55 102 173 Answer = 102 – 173 BPM • Complete the remainder of the practice problems • Once you are finished, check your answers on the next slide
PRACTICE PROBLEM ANSWERS 2. 220 – 30 = 190 x. 5 = 95 190 x. 85 = 161. 5 round to 162 ANSWER = 95 – 162 BPM 3. 220 -52 = 168 x. 5 = 84 168 x. 85 = 142. 9 round to 143 ANSWER = 84 – 143 BPM 4. 220 – 25 = 195 x. 5 = 97. 5 round to 98 195 x. 85 =165. 75 round to 166 ANSWER = 98 – 166 BPM 5. 220 -18 = 202 x. 5 = 101 202 x. 85 = 171. 7 round to 172 ANSWER = 101 – 172 BPM 6. 220 – 43 = 177 x. 5 = 88. 5 round to 89 177 x. 85 = 150. 45 round to 150 ANSWER = 89 – 150 BPM 7. 220 – 22 = 198 x. 5 = 99 198 x. 85 = 168. 3 round to 168 ANSWER = 99 – 168 BPM 8. 12 year old = 104 – 177 BPM 13 year old = 104 – 176 BPM
