# Target Heart Rate Zones

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```					Target Heart Rate Zones
• Number of times your heart should beat per minute while exercising • Consists of a range • Elicits a good physiological change
– Improving Cardiovascular Systems – Burning Calories

Maximum Heart Rate
• The maximum amount of times your heart can beat in a minute • Calculate by subtracting your age from 220 • Example– 220- 17= 203

Fitness Level
• Low (beginner)- 60 –70% of Max. HR
– Max. HR X .6, Max HR X .7

• Moderate (average)-70-80% of Max. HR
– Max. HR X .7, Max HR X .8

• High (athletic)- 80-95% of Max. HR
– Max HR X .8, Max HR X .95

Calculating Target Heart Ranges
• • • • 220- Age= Maximum Heart Rate Max. HR X %= Lower Range Number Max. HR X %= Higher Range Number For Example
– For a 17 year old who will is a beginner (low level exerciser) – 220-17= 203 Max. HR – 203 X .6=122 – 203 X .7=142 – So his Target Heart Rate Range while exercising is between 122 and 142 beats per minute

Finding Pulses
• Using your pointer and middle finger you feel for a heart beat or a pulse • Count the pulse for 1 minute or 30 seconds then multiply by 2 • Sights
– Carotid Artery- Side of neck – Brachial Artery-Thumb side of wrist

AGE 14
• • • • Max HR 206 Low (beginner)- 124-144 beats per min. Moderate (average)- 144-165 beats per min. High (athletic)- 165- 196 beats per min.

AGE 15
• • • • Max HR 205 Low (beginner)- 123-144 beats per min. Moderate (average)- 144-164 beats per min. High (athletic)- 164- 195 beats per min.

AGE 16
• • • • Max HR 204 Low (beginner)- 122-143 beats per min. Moderate (average)- 143-163 beats per min. High (athletic)- 163- 194 beats per min.

AGE 17
• • • • Max HR 203 Low (beginner)- 122-142 beats per min. Moderate (average)- 142-162 beats per min. High (athletic)- 162- 193 beats per min.

AGE 18
• • • • Max HR 202 Low (beginner)- 121-141 beats per min. Moderate (average)- 141-162 beats per min. High (athletic)- 162- 192 beats per min.

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 views: 36 posted: 11/3/2009 language: English pages: 10