1. A helpful way to track your exercise routines intensity and help you keep going

2. What is an appropriate level of exercise ? How do I know how hard I am working ? Your heart rate can tell you everything you need to know.

3. One way to check is: The Talk Test : ◦If you are able to talk during your workout without a great deal of strain, you’re most likely in your comfort zone. ◦This will ensure a safe and comfortable level of exercise. ◦Drawback :The talk test method is subjective and easy to not work hard enough. So it should be used in conjunction with taking a pulse A better way is to use your heart rate.

4. Heart rate training is knowing and using your heart rate to measure your exercise intensity. As you know the harder you play the faster your heart beats Exercise Physiologists have divided heart rates into training zones and use a simple math equation is to find each individuals training zones.

5. Target heart rate training zones The three training zones are; ◦Fat burning ◦Aerobic ◦Anaerobic ◦Lets take a look at the what we use for in the equation to find each of these training zones.

6. Maximum Heart Rate It has long been accepted as an approximation, that your Maximum Heart Rate (MHR) starts out at 220 beats per minute and falls by one beat each year. Therefore, you can calculate your Maximum Heart Rate by deducting your age from 220. So a good estimate of Maximum Heart Rate for a 40 year old is 180 (220-40 (age)) and for a 20 year old is 200 (200-20).

7. Calculate your Maximum Heart Rate now. 220 – age= MHR ◦There are a number of factors that impact upon our Maximum Heart Rate, so remember this is a starting point.

8. Factors which affect MHR The type of sport: The calculations relate to running. MHR for swimming and cycling may be lower by 5 to 10 bps. Your level of Activity: When you are younger high levels of activity tend to lower your maximum heart rate, however as you get older (over 50) a history of strong training usually results in your ability to maintain your MHR at slightly higher levels Sex: Females tend to have a higher MHR then males To establish your actual MHR you should do a properly supervised test.

9. NEXT- find your Resting Heart Rate Taking your RHR (resting heart rate) is essential to train effectively. ◦Stretching between our MHR and our RHR is our Heart Rate Reserve(HRR). ◦ It is in this HRR that you will find the three training zones. ◦To find your resting heart rate you take it when you first wake up from sleeping or a nap.

10. Sample training zones

11. What is Heart rate reserve ? The difference between your maximum HR and your resting heart rate. Your resting heart rate is what your body needs to maintain functions when resting, your basal metabolic rate. Max HR – RHR = HRR

12. Fat Burning Zone (50 to 65%) Fat Burning Zone (50 to 65%). In this range you are developing your basic endurance and aerobic capacity. This zone is great for burning fat compared to the effort you put in. Other zones will also burn up your fat but you will have to work harder to burn up the same amount.

13. The example 60-65% MHR 80-85% MHR Total Calories expended per min. 4.86 6.86 Fat Calories expended per min. 2.43 2.7 Total Calories expended in 30 min. 146 206 Total Fat calories expended in 30 min. 73 82 Percentage of fat calories burned 50% 39.85%

14. Aerobic training zone (65 to 80%) This zone is great for your cardiovascular system. This helps your muscles become stronger and more efficient and you develop your bodies ability to transport oxygen to (and carbon dioxide away from) your muscles. You should be spending the majority of your training time in this zone.

15. Anaerobic Zone (80 to 90%) Entering this zone is a sign that you have become serious about your sport. In this zone your body develops its ability to handle lactic acid. An anaerobic workout takes place when you are working so hard that your body cannot keep up with the production of fuel and oxygen and so you need to dip into your reserves. When you dip into your reserves you produce numerous waste products – principally lactic acid.

16. The Equation to find your training Zones 220- Age=Max HR- RHR=HRR 220-15 = 205 - 60 =145 145 x.55 = LFBZ + RHR = 55% THR 145 x.55 = 79.75 + 60 = 139.75 (140) This is your 55% THR for Beginning FBZ do this exact equation replacing.55 with.65 -.85 and.95 to finish finding your target heart rates zones for Fat Burning, Aerobic training and Anaerobic training.

17. Review Target heart rate training allows you to control your exercise routine by keeping track or how hard you are working by keeping track of your heart rate during exercise. Staying in your proper target heart rate zone means you seeing better results from your exercise routine.