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Target Heart Rate

Target Heart Rate. Terms to Know. Heart Rate The number of heartbeats per unit of time, typically expressed as beats per minute (bpm). . Heart Rate. Heart rate can vary as the body's need to absorb oxygen and excrete carbon dioxide changes, such as: During physical exercise Sleep

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Target Heart Rate

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  1. Target Heart Rate

  2. Terms to Know Heart Rate The number of heartbeats per unit of time, typically expressed as beats per minute (bpm). Heart Rate 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

  3. Target Heart Rate (THR) • THR Training is a systematic method of improving your cardiovascular fitness. • 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 zone" for your workouts.

  4. Calculating Target Heart Rate • Step 1: Calculate your maximum heart rate(MHR) by subtracting your age from the number 220. Example: 220-_____=____(MHR) age

  5. Calculating Target Heart Rate • Step 2: Determine your training 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 90% or .9= _____ MHR high end of training zone * The range between these two percentages is where your heart rate should be while exercising.

  6. 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

  7. Target Heart Rate • Example: Suzy is 16 • 220-16= 204 (MHR) • 204 x .60 = 122.4 (123) 204 x .90 = 183.6 (184) 3. 16 x 10 = 160 Suzy's Target Heart Rate Zone is between 123 and 184. Is she improving her Cardiovascular Fitness?

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