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My Zone

My Zone. Finding my THRZ. Step 1. Identify the age and sex of the person Example. 14 year old male. Step 2. Find Maximum Heart Rate (MHR) Male------- 220- Age= (MHR) Female---- 226- Age= (MHR) Example 220-14= 206 (MHR). Step 3.

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My Zone

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  1. My Zone Finding my THRZ

  2. Step 1 • Identify the age and sex of the person Example. 14 year old male

  3. Step 2 Find Maximum Heart Rate (MHR) • Male------- 220- Age= (MHR) • Female---- 226- Age= (MHR) • Example 220-14= 206 (MHR)

  4. Step 3 • Write the number you got from the formula in Step 2 three times across the page. 206 206 206

  5. Step 4a Multiply the first number by .55 206 x.55 1030 1030x 113.30= lower limit

  6. Step 4b • Multiply the 2nd number by .70 206 x.70 Answer= Upper limit Healthy zone Lower limit Performance zone

  7. Step 4c • Multiply the 3rd number by .85 206 x.85 Answer = upper limit (Performance zone) NOTE: above 80%, effort becomes anaerobic

  8. Step 5 Round off the answer .4 and below, rounds down .5 and above, rounds up

  9. Examples • 113.30 113 • 144.20 144 • 175.10 175

  10. Step 6 • Label the answers with (BPM) Beats Per Minute • Examples: 113 BPM 134 BPM 175 BPM

  11. Step 7 • Label the first and second number as the Healthy Zone • 113 BPM to 134BPM Healthy Zone

  12. Step 8 • Label the second and third numbers the performance zone. • 134BPM to 175BPM Performance Zone

  13. Why the zones? • In order to reach your fitness goals, ie. Healthy, or Performance, you need to work out at the right intensity • The zones keep you from working out to hard, or too easy. • Understanding your heart rate can help predict, fatigue and illness.

  14. How do I know I am in the Zone? • Manual measurement of heart rate • Works if you do not have a monitor • Much more difficult • Start Stop continuously • Heart Rate Monitor • The only accurate measurement of your intensity or exertion level • Continuous • User friendly (easy to use) • Adapts to cardio machines at the gym

  15. Homework!!! • Obtain the THRZ (Target Heart Rate Zones) for • 2 adults (Preferably Parents, Guardians, or Teachers) • One Friend or sibling (not in this class) Be active, play hard, be safe!

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