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					        What is Heart Rate?
 The number of heart beats per
  minute.
 Heart rate is expressed as beats
  per minute or bpm.
     How can heart be used?
•   Heart rate is used by medical
    professionals to help diagnose and
    track medical conditions.
•   It is also used by athletes to get the
    most out of training.
      What is resting heart rate?
   A person's heart rate when they are at
    rest, that is lying down but awake, and not
    having recently exerted themselves
    What is the average resting
            heart rate?
 The average resting heart rate ranges
  between 60 to 80 beats per minute.
 Well trained athletes may have a resting
  heart rate of 60 bpm or lower.
     Lance Armstrong – 32
     Miguel Indurian and Alberto Contador – mid
      20’s (cyclists)
     Ryan Hall – 29 (marathoner)
 What is Maximum Heart Rate?
 The highest number of heart beats
  individuals should achieved during
  physical exertion and depends on age.
 The most common formula used is
                220 – age

     220 - 47= 173 bpm
     As age increases, MHR decreases
    What is Target Heart Rate Zone?
 MHR is used to determine THRZ
 Because individuals could only maintain
  MHR for 2 minutes before hitting the wall,
  a % of MHR is used during training.
    Range between 65% to 85%
    Athletes may train as high as 95% of
     MHR
    Should I train at 65 or 85% of
                MHR?
 Dependent upon personal goals
 Goal: Weight loss
     65%
     Fuel source - fats
     40-60 minutes

   Goal: ↑ Cardio fitness
     85% (athletes train as high as 95% of MHR)
     Fuel source - carbohydrates
     20 minutes
     How do I calculate my THRZ?

Formula:                Example:
   220 – age = MHR        220 – 47 = 173 MHR
   MHR X .65 =            173 x .65 = 112 bpm
   MHR X .85 =            174 x .85 = 147 bpm

   THRZ = .65 to .85      THRZ = 112 – 147
                            bpm
           Monitoring Heart Rate
 Two convenient sites to use
 Radial pulse at the base of the thumb of
  either hand
 Carotid pulse at the side of the neck
 Count heart beats for 6 seconds and
  multiply by 10 ( add 0 to #)
       e.g. 16 beats x 10 = 160 bpm
                 3-2-1

 What 3 numbers do you use to
  determine THRZ?
 What 2 locations can heart rate be
  taken?
 What should one do if heart rate is
  below THRZ? Above?

				
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posted:9/25/2012
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