1. Heart Rate Target Zone:
Target heart rate To improve your level of fitness you must get your heart rate to your Target zone for at least 15 minutes. Do this 3-5 times per week and you will become more fit!

2. How To Find It Maximum Heart Rate =220 minus your age.
Or 207-(.7 x age in years) more accurate
Your Target Heart Rate for exercise is between 60% and 90% of your maximum.

3. Example 15 years-old Max= 220-15= 205 Or 207- (.7x15)=207
Target Heart Rate
.60 x 205 = 123
.90 x 205 = 184.5
Target Heart Rate is

4. Calculate Mr. Milligan’s Target Heart Rate--He is 48 years-old!
220-his age.
.60 X ____=
.90 X ____=
His Target Heart Rate is between ___
and ____

5. Resting Heart Rate
An active person has a lower resting heart rate than someone who is inactive. The heart of an active person pumps more blood with each beat, thus working more efficiently. Take your pulse just after waking in the morning and before getting out of bed.
Normal range: beats per minute, but adults with a resting heart rate over 70 have a greater risk of heart attack.

6. Finding your resting heart rate
Best to measure before you get out of bed in the morning.
Find your pulse and count the beats in 15 seconds.
Multiply that number by 4.
EXAMPLE : 16 beats in 15 seconds
4 x 16 = 64 beats per minute

7. Recovery heart rate
Your heart rate should drop to about 120 beats per minute (BPM) within 5-6 minutes after a work-out and would be less than 100 BPM after 10 minutes.
If this does not occur, you need to reduce the intensity of your work-out.

8. The Karvonen Method
This method is more effective because it takes into account your Resting Heart Rate, which is an indication of cardiovascular fitness
207-(0.7xage)= Max heart rate (MHR)
MHR-Resting Heart Rate=Heart Rate Reserve
(HRR x 55%) +RHR = Minimum Target Zone
(HRR x 85%) +RHR = Maximum Target Zone