TARGET HEART RATE ZONE LESSON #4

“Where should your heart rate be at during “aerobic” exercise?” Within your target heart rate zone *Remember: “Aerobic” exercise has to: Increase heart rate Increase heart rate for an extended period of time: 10+ min

“How do I find my Target Heart Rate Zone?” Target HRZ (heart rate zone) = 50 - 85% of Maximum Heart Rate Maximum Heart Rate = 220 – age In order to receive the benefits of cardiovascular exercise, your heart rate needs to be between 50 – 85% of your maximum heart rate while doing aerobic exercise Going above this zone would be considered an “anaerobic” exercise Below this zone you aren’t working hard enough to get the benefits of aerobic exercise

Finding Target HRZ Step 1: Calculate max heart rate = 220 – age Find the low end of your target HRZ = 50% of max HR 0.5 x max HR *round to the nearest whole # Step 3: Find the high end of your target HRZ = 85% of max HR 0.85 x max HR

Example Target Heart Rate Zone “16 year old girl” Max HR: 220 – 16 = 204 Low end: 204 x .5 = 102 High end: 204 x .85 = 174 Target Heart Rate Zone = 102 -174 BPM

“Should I be at the low or high end of my target heart rate zone?” Depends on your personal fitness level Think about your mile times & your resting heart rate to determine your fitness level Beginner 50 – 60% of max HR Intermediate 60 – 70% of max HR Advanced 70 – 85 % of max HR

Problem #1 17 year old boy 220 – age = 203 203 x .50 = 101.5 102 Answer = 102 – 173 BPM Complete the remainder of the practice problems Once you are finished, check your answers on the next slide

Practice problem answers 5. 220 -18 = 202 202 x .5 = 101 202 x .85 = 171.7 round to 172 ANSWER = 101 – 172 BPM 6. 220 – 43 = 177 177 x .5 = 88.5 round to 89 177 x .85 = 150.45 round to 150 ANSWER = 89 – 150 BPM 7. 220 – 22 = 198 198 x .5 = 99 198 x .85 = 168.3 round to 168 ANSWER = 99 – 168 BPM 8. 12 year old = 104 – 177 BPM 13 year old = 104 – 176 BPM 2. 220 – 30 = 190 190 x .5 = 95 190 x .85 = 161.5 round to 162 ANSWER = 95 – 162 BPM 3. 220 -52 = 168 168 x .5 = 84 168 x .85 = 142.9 round to 143 ANSWER = 84 – 143 BPM 4. 220 – 25 = 195 195 x .5 = 97.5 round to 98 195 x .85 =165.75 round to 166 ANSWER = 98 – 166 BPM