Target Heart Rate Zone Tips

Transcription

1 Target Heart Rate Zone Tips When you take your reading for your resting heart rate, make sure to do so the morning after a day where you are rested, as trying to do this after a day of a hard workout can affect your results. You should ensure during your workout that your heart rate falls within your target heart rate zone to maximize cardiovascular fitness. Working out for a continued period of time (beyond 45 minutes) above 85% of your target heart rate zone is not considered safe for most athletes. A rule-of-thumb is that if you're able to sing, you're not working out hard enough. Conversely, if you're not able to talk, you're working out too hard. One of the most common ways to take a pulse is to lightly touch the artery on the thumb-side of the wrist, using your index and middle fingers. This is called a radial pulse check. You may also place two fingers below the jawline, along the trachea (windpipe) to feel for a pulse, again using your index and middle fingers. This is called a carotid pulse check.

2 When taking your pulse for ten seconds during a workout, stop exercising. Do not allow yourself to rest before taking your pulse, and immediately resume exercise after the ten seconds. Multiply by 6 and you'll have your heart rate. If you are serious about working out and becoming more cardiovascularly fit, you may want to consider purchasing a heart monitor for accurate readings during your workout sessions. You can get dehydrated so don't forget to drink lots of water!

3 Finding Your Target Heart Rate Zone Do you want to get the most out of those 35 minutes on the treadmill, or any kind of cardio exercise? You maximize the benefits of cardiovascular activity when you exercise in the zone of your target heart rate (THR). In general terms, your THR is 60-80% of your maximum heart rate. The Karvonen Method of calculating THR is one of the most effective methods to determine target heart rate because it takes into account resting heart rate. Here's how to find your THR.

4 1. Find your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute while still in bed. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR). Add the three readings together, and divide that number by three to get the RHR. For example, Monday - 60 Tuesday - 61 Wednesday - 62 Average = 61 beats per minute

5 2. Find your maximum heart rate and heart rate reserve. Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 16-year-old would be = 204. Subtract the RHR from the HRmax. This is the heart rate reserve (HRmaxRESERVE). For example, HRmaxRESERVE = = 143

6 3. Calculate the lower limit of your Target Heart Rate (THR). Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example, (143 * 0.6) + 61 = 147 (low end of your Target Heart Rate Zone)

7 4. Calculate the lower limit of your Target Heart Rate (THR). Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example, (143 * 0.8) + 61 = 175 (high end of your Target Heart Rate Zone) Therefore, the person s range (60-80%) would be beats per minute.

8 5. Now calculate your 10 second range (that you can check periodically during class). 147 (low range) /6 = 24.5 beats per 10 seconds 175 (high range) /6 = beats per 10 seconds As you workout, your 10 second check should fall within the range listed above for maximum cardiovascular efficiency and sustainability. If it is below you can push yourself a little harder, if you are above, reduce the intensity to meet your zone throughout your workout.

9 PAL30/40 Mr. Johnson Name Finding My Target Heart Rate Zone 1. Choose a zone based upon your fitness level (circle) 50-70% (low to medium) 60-80% (medium to high) 2. Find your resting heart rate = (beats per minute) 3. Find your maximum heart rate 220- (age) = (maximum heart rate) 4. Find your heart rate reserve (maximum heart rate) - (resting heart rate) = (heart rate reserve HRR) 5. Find the low end of the zone you have chosen (HRR) * % + (resting heart rate) = (low end of range) 6. Find the high end of the zone you have chosen (HRR) * % + (resting heart rate) = (high end of range) 7. Find your 10 second range (low end of range) /6 = (low 10 second range) (high end of range) /6 = (high 10 second range) 8. My target heart rate zone for ten seconds is to beats per 10 seconds. Periodically check your zone throughout your workouts to safely maximize your cardiovascular benefits and to maintain sustainability!

10 PAL30/40 Mr. Johnson Sample Finding Mr. Johnson s Target Heart Rate Zone 1. Choose a zone based upon your fitness level (circle) 50-70% (low to medium) 60-80% (medium to high) 2. Find your resting heart rate = 61 (beats per minute) 3. Find your maximum heart rate (age) = 181 (maximum heart rate) 4. Find your heart rate reserve 181 (maximum heart rate) - 61 (resting heart rate) = 120 (heart rate reserve HRR) 5. Find the low end of the zone you have chosen 120 (HHR) * (resting heart rate) = 133 (low end of range)

11 6. Find the high end of the zone you have chosen 120 (HHR) * (resting heart rate) = 157 (high end of range) 7. Find your 10 second range 133 (low end of range) /6 = (low 10 second range) 157 (high end of range) /6 = (high 10 second range) 8. Mr. Johnson s heart rate zone for ten seconds is 22 to 26 beats to safely maximize his cardiovascular benefits during his workout.