# target_heart_rate by ajizai

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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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