1. TARGET HEART RATE ZONE
LESSON #4

2. “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

3. “How do I find my Target Heart Rate Zone?”
Target HRZ (heart rate zone) = % 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

4. 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

5. 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 =
BPM

6. “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

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

8. Practice problem answers
= 202
202 x .5 = 101
202 x .85 = round to 172
ANSWER = 101 – 172 BPM
– 43 = 177
177 x .5 = 88.5 round to 89
177 x .85 = round to 150
ANSWER = 89 – 150 BPM
– 22 = 198
198 x .5 = 99
198 x .85 = round to 168
ANSWER = 99 – 168 BPM
8. 12 year old = 104 – 177 BPM
13 year old = 104 – 176 BPM
– 30 = 190
190 x .5 = 95
190 x .85 = round to 162
ANSWER = 95 – 162 BPM
= 168
168 x .5 = 84
168 x .85 = round to 143
ANSWER = 84 – 143 BPM
– 25 = 195
195 x .5 = 97.5 round to 98
195 x .85 = round to 166
ANSWER = 98 – 166 BPM