Targeting Your Heart Rate

1
Targeting Your Heart Rate

• Hitting the Highway to Heart Health

2
Resting Heart Rate

• The number of times the heart is beating while at
  rest.
• The best time of day to get an accurate Resting
  Heart Rate (RHR) is before you get out of bed in
  the morning.

3
How do I find my pulse?

• Radial Artery
• Locate your pulse on the inside of your wrist on
  the thumb side.
• Count the number of beats in 15 seconds and
  multiply that number by 4.
• This tells you how many beats per minute (BPM)
  your heart is beating.

• Carotid Artery
• Locate your pulse on your neck below the chin and
  to the side of your Adams apple.
• Count the number of beats in 15 seconds and
  multiply by 4.
• This tells you how many beats per minute (BPM)
  your heart is beating.

4
Maximum Heart Rate

• Maximum Heart Rate (MHR) is defined as the
  maximum number of times your heart can beat in
  one minute

5
Target Heart Rate Zone

• Base number 220
• Subtract your age - 30
• Maximum heart rate 190
• Maximum times 60 (190 x .60) 114 bpm
• Maximum times 85 (190 x .85) 162 bpm
• Target Heart Rate Zone for 30 Year Old is
  114-162 bpm

6
Ten-Second Target Heart Rate

• Divide your Target Heart Rate (THR) by 6 to get
  your ten-second target heart rate.
• This number is a quick reference you can use
  during class to know if you are exercising within
  your THR range.

7
Calculating Your Ten-second THR Range

• The Target Heart Rate Zone for a 30 year old is
  114-162
• Divide 114 by 6 19
• Divide 162 by 6 27
• Ten-second Target Heart Rate Range for a 30
  Year Old is 19-27

8
YOUR ASSIGNMENT

• In the space provided on your hand out, calculate
  and label your
• Resting Heart Rate (RHR)
• Maximum Heart Rate (MHR)
• Target Heart Rate Range (THR)
• Ten-second Target Heart Rate Range
• ASSIGNMENT IS DUE TOMORROW!!