My Zone Finding my THRZ.

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Presentation transcript:

My Zone Finding my THRZ

Step 1 Identify the age and sex of the person Example. 14 year old male

Step 2 Find Maximum Heart Rate (MHR) Male------- 220- Age= (MHR) Female---- 226- Age= (MHR) Example 220-14= 206 (MHR)

Step 3 Write the number you got from the formula in Step 2 three times across the page. 206 206 206

Step 4a Multiply the first number by .55 206 x.55 1030 1030x 113.30= lower limit

Step 4b Multiply the 2nd number by .70 206 x.70 Answer= Upper limit Healthy zone Lower limit Performance zone

Step 4c Multiply the 3rd number by .85 206 x.85 Answer = upper limit (Performance zone) NOTE: above 80%, effort becomes anaerobic

Step 5 Round off the answer .4 and below, rounds down .5 and above, rounds up

Examples 113.30 113 144.20 144 175.10 175

Step 6 Label the answers with (BPM) Beats Per Minute Examples: 113 BPM 134 BPM 175 BPM

Step 7 Label the first and second number as the Healthy Zone 113 BPM to 134BPM Healthy Zone

Step 8 Label the second and third numbers the performance zone. 134BPM to 175BPM Performance Zone

Why the zones? In order to reach your fitness goals, ie. Healthy, or Performance, you need to work out at the right intensity The zones keep you from working out to hard, or too easy. Understanding your heart rate can help predict, fatigue and illness.

How do I know I am in the Zone? Manual measurement of heart rate Works if you do not have a monitor Much more difficult Start Stop continuously Heart Rate Monitor The only accurate measurement of your intensity or exertion level Continuous User friendly (easy to use) Adapts to cardio machines at the gym

Be active, play hard, be safe! Homework!!! Obtain the THRZ (Target Heart Rate Zones) for 2 adults (Preferably Parents, Guardians, or Teachers) One Friend or sibling (not in this class) Be active, play hard, be safe!