Check Your Heart Rate

Target Heart Rate

PURPOSE

• It is very important throughout life to maintain a strong and healthy heart and lungs (aerobic capacity).

• The best way to do this is to participate in 30-45 minutes of moderate to vigorous exercise per day.

• To make sure you are getting the most out of your workouts, you should exercise within what is called your “Training Heart Rate Zone”.

• You want to know how to calculate that zone/range, which is 60-80% of your maximum heart rate.

• (60% = low intensity, 70% = moderate intensity, 80% = high intensity)

KEY TERMS/VOCABULARY

• Maximal HR (MHR) - is found by subtracting 220 - your age. [220 - age = MHR]

• Resting HR (RHR) - the rate your heart beats when at rest for at least 30 minutes

• Target HR (THR) - is the number of times you want your heart to beat during low to high Intensity exercise to achieve or maximal aerobic capacity and good health.

• Target Heart Rate Zone - The numerical range within which you want your heart to beat during exercise. In class this range/ zone is 60-80% of your Maximal HR. (MHR)

Karvonen Formula

• One way to find your target heart rate is to use the Karvonen formula.

• The usual formula of starting with 220 minus age does not take into account those individuals who vary greatly from the average. For example, if you are in terrific cardiovascular condition, your resting heart rate could be much lower than someone in the same age bracket as you.

• The Karvonen formula takes this into account, allowing you to individualize your target heart rate zone by using the resting heart rate as another variable. (Remember, you can calculate your resting heart rate-the lowest number of beats per minute your heart contracts at rest-by checking your pulse as soon as you wake up in the morning, before you lift your head from the pillow.)

1. Generally a person with a very low resting heart rate may have a target zone that is 10 to 20 beats lower than a person with a high resting heart rate, for example, 130 to 170 versus 140 to 180.

HOW TO LOCATE YOUR PULSE

• Every time your heart beats it sends a wave of pressure along your arteries.

• This wave is called your PULSE and it can be felt in several areas throughout your body.

• The 2 most common places to find your pulse are your carotid artery (front of neck) and radial artery (wrist).

• You can find your pulse by placing 2 fingers (using your finger pads) on either the carotid or radial arteries. (You should never use your thumb.

• Your thumb has it's own pulse) Carotid Artery- located on the front side of your neck on either side of the (Adams Apple) the lump in the center of your neck/front of your throat. Radial Artery- located on the underside of your wrist on the thumb side, it is the spot where your arm changes into your hand.

• Count the beats for 10 seconds and multiply by 6. this will tell you how many time you heart beats per minute.

• When you wake up in the morning is the best time to take your resting heart rate.

Which activity was your heart rate the slowest?

Which activity was your heart rate the fastest?

After running in place for 1 minute, how long did it take your heart rate to recover or return to your resting heart rate? ___________minutes?

What is your resting heart rate from the worksheet.? _________