Document Sample
					                                    TARGET HEART RATE WORKSHEET

Name ___________________________

Class ____________________________

I.     Calculate your maximal heart rate (MHR). To do so, subtract your age in years from 220.
       MHR is your heart rate at all-out exertion.

       220 -              =         beats per minute
                age                  MHR

II.    Calculate your resting heart rate (RHR). Take your heart rate for 60 seconds, two mornings in
       a row. The average of these two rates will be considered your current resting heart rate. Be sure
       to take this heart rate at a time when you are completely relaxed, and that you have not
       consumed caffeine or any other stimulant prior to taking your heart rate.

       (       )+                          )/2=                  beats per minute
            Morning                  Morning                  RHR
            #1 RHR                   #2 RHR

III.   Calculate your heart rate reserve (HRR). If an individual calculates a given percentage of
       his/her maximal heart rate and uses this as a training heart rate, the number obtained is actually
       an underestimation of the actual workload. This is because the percentage is taken from the
       range of zero beats per minute to the maximal number of beats per minute. Every living person,
       however, has a minimal heart rate (RHR) of greater than zero beats per minute, whether that be
       50 beats per minute, 70 beats per minute, or any other value. This resting heart rate must be
       accounted for when calculating any training heart rate. To do, so, subtract your RHR from your
       MHR before calculating a training rate. The result is your heart rate reserve.

                      -                    =                  beats per minute (bpm)
             MHR                    RHR                 HRR

IV.    Calculate your minimal training heart rate. This heart rate represents your heart rate at
       minimal intensity during a workout. The number is obtained by first selecting a percentage of
       your maximal effort. If you have not performed cardiorespiratory (aerobic) exercise in a long
       time, you may want to select 50% as your minimal workload. You can, however, select 60% as
       your minimal load if you have been performing cardiorespiratory exercise recently. Multiplying
       this percentage by the HRR, then adding your RHR, gives you your minimal training heart rate.
       Be sure to use decimal format for whichever workload you choose. For example, 50% would be

       (         x                  )+         =       bpm
           minimal            HRR        RHR       Minimal training
           workload                                                      heart rate
V.     Calculate your maximal training heart rate. 85% is the upper limit, and you should not exceed
       this heart rate during workouts, as your body will become quickly fatigued and you may
       experience injury. After multiplying 85% by your HRR, add the RHR to determine your
       maximal training heart rate. Again, use the decimal “0.85” to reflect percentage.

       ( 0.85 x   )+                   =         bpm
        maximal HRR            RHR          Maximal training HR

VI.    Determine your target heart rate range (zone). When performing aerobic exercise in class, your
       heart rate should be between the minimal and maximal training heart rates.

       Zone:           bpm      to             bpm
                Minimal                Maximal
               Training HR            Training HR

When taking working heart rates in class, they will be taken for 10 seconds. You will then need to
multiply the number by six (6) in order to get the minute value. For your convenience, the chart below
converts the 10-second counts to 1-minute values.

10 Seconds             1 Minute             10 Seconds            1 Minute
      8                    48                     21                 126
      9                    54                     22                 132
      10                   60                     23                 138
      11                   66                     24                 144
      12                   72                     25                 150
      13                   78                     26                 156
      14                   84                     27                 162
      15                   90                     28                 168
      16                   96                     29                 174
      17                   102                    30                 180
      18                   108                    31                 186
      19                   114                    32                 192
      20                   120                    33                 198
Target heart rate = [% (Max heart rate – resting heart rate)] + resting heart rate

Thus, if Steve is 30 years old, has a resting heart rate of 70 beats per minute and wants to work at 70%
of max, his target heart rate would be determined in the following manner:

1) Determine maximal heart rate

   Maximal heart rate = 220 – age
                       = 220 – 30
                       = 190 beats per minute

2) Determine target heart rate at 70% intensity:

   Target heart rate = [% (Max heart rate – resting heart rate)] + resting heart rate
                     = [70% (190 – 70)] + 70
                     = [.70 (120)] + 70
                     = [84] + 70
                     = 154 beats per minute at 70% intensity

Therefore, Steve’s target heart rate at 70% intensity would be 154 beats per minute

REMEMBER: The intensity will be somewhere between 50-85%. Working above 85% is dangerous,
while working below 50% is insufficient for performance gains.