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TARGET HEART RATE WEDNESDAY, 10/08/08 Lifeline WHAT IS TARGET HEART RATE? Target heart rate helps you measure your fitness level and monitor your progress in a fitness program. This approach requires measuring your pulse periodically as you exercise and staying within 60 to 80 percent of your maximum heart rate. This range is called your target heart rate. THR is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. This range varies based on one's physical condition, age, and previous training. Benefits of Cardio Activity on Cardiovascular System Specific to the Heart Your heart acts as a pump to supply blood to your body cells Heart muscle gets stronger Pumps more blood with each beat Beats slower Works more efficiently Healthy elastic arteries allow more blood flow • Less LDL and More HDL Benefits to the Respiratory System Lungs work more efficiently Deliver more oxygen to the blood Healthy lungs allow deeper and less frequent breathing Why workout within THR? Your Target Heart Rate should be your goal 3 to 5 times a week for 20 to 60 minutes (excluding warm-ups) to maximize the health benefits of cardiovascular activity People who exercise regularly do build up endurance, but they gain little additional value when their heart rate goes above 80% of their MHR Besides the strain and injuries that can result, the heart is simply working too fast for any benefit and your body cannot replenish oxygen that quickly Are you working hard enough? Not if you are working out below the 60 percent mark This work will have little sustainable impact Though for beginners, it's a good place to start Resting Heart Rate RHR is the # of BPM when you are relatively inactive Your resting heart rate indicates how hard your heart has to work when your body is at complete rest. A healthy heart is efficient and does not have to beat as frequently. Reg. PA = average 55-60 bpm No regular PA = 70+ bpm Resting Heart Rate (RHR) It is best to find your RHR when you first wake up in the morning (but not after a startling alarm clock wakes you!). Locate your pulse either at the carotid artery (neck) or radial artery (wrist). Raise your other hand when you have located your pulse. Raise your hand once you’ve located your pulse Calculate Maximum Heart Rate (MHR) Subtract your age from 220 220 – (your age) = MHR Example: Annie is 17. Annie’s HR is 203 (220- 17=203) Find Estimate (Est) Subtract your RHR from your MHR Example: Annie’s MHR is 203. Susie Jo’s RHR is 75. Annie’s est is 128 (203-75=128) Find Lower Limit of Zone (60%) Multiply est by 60%, then add RHR est x .60 = __ + rhr = lower limit Example: Using Annie’s data of est=128 and rhr=75, her lower limit is 153 (128 x .6 = 77 + 75 = 152) Find Upper Limit of Zone (80%) Multiply est by 80%, then add RHR est x .80 = __ + rhr = upper limit Example: Using Annie’s Data of est=128 and rhr=75, her upper limit is 179 (128 x .8 = 102 + 75 = 177) Determine Your Zone Using the information you’ve just calculated, you can now determine your zone and fill in the spots at the bottom of your sheet. Example: Annie’s Target Heart Rate Zone is 152- 177. WHAT DO WE DO WITH THIS INFORMATION? Wear a heart rate monitor when you work out or use a machine with one attached in an effort to gage if you are working in your heart rate zone. Adjust your workout accordingly to maintain the cardiovascular benefits of being in your training zone. Recalculated every eight weeks as your fitness levels will change. FITT Model Frequency Most days of the week Intensity Within heart rate range Time 30-60 minutes Type Aerobic activities HOW DOES THIS RELATE TO YOUR GOALS? Self Monitoring- Are you adjusting to be in your THR zone? Reflection- What are you putting into and getting out of Lifeline? Grade Indicator- Are you working to your full potential? Lifelong Skill- What happens when you are on your own- can you maintain a well-rounded, healthy and fit lifestyle? REFLECTION Quietly ask yourselves these questions: 1- Do I know my THR zone? 2- Have I been working to my potential so far this semester? 3- If yes, what will I do to maintain? 4- If no, what will I do to change? 5- Could I assist someone else in determining their THR zone? 6- Do I understand why it is important to train in my heart rate zone?
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