Part I: Pulse Rate
Take your pulse at the wrist, as described on the Work Out tab of 4.02, and record it below.
Your count for 30 seconds 38 x 2 = 76 bpm
Count again for 1 minute only = 80 bpm
Part II: Resting Heart Rate (RHR)
a. a.
Record your heart rate for an equivalent of a minute.
b. b.
Do not eat for two hours prior to taking your resting heart rate.
c. c.
Sit or lay down for at least 30 minutes before taking resting heart rate.
d. d.
An ideal time to take your resting pulse is immediately after waking from a
night's sleep.
Take your resting heart rate for three days then find the average for three days.
Day 1 76
Day 2 80
Day 3 75
Total 231 divide by 3 = 77 This is your Resting Heart Rate
Part III: Computing Your Target Heart Rate Zone (THR)
Your THR Zone is a range in which you are giving your heart a good workout. Exercising in your THR Zone
yields the greatest benefit from exercise.
Read the following information and study the examples provided before completing this activity.
1. 1.
Obtain your Maximum Heart Rate (MHR) by subtracting your age from 220.
Example
220 – 21 = 199
1. 2.
Subtract your resting heart rate (RHR) that you calculated in Part II above from the
maximum heart rate (MHR) that you just determined in Step 1.
Example
199 - 70 (RHR) = 129
3. 3.
Determine the percent of heart rate reserve at which you choose to train.
The
lower limit of heart rate reserve for training purposes is 50% of your answer from Step 2.
The safe upper limit is 85% of your answer from Step 2.
Example
Lower Limit
129 x .50 = 64.5
3. 4.
Add your Part II resting heart rate to your answer from step 3.
Example
Lower Limit
64.5 +70 (RHR) = 134.5
Part IV: Recovery Heart Rate
1. 1.
What is an acceptable recovery heart rate level five minutes after exercising?
2. 90
3. 2.
What is an acceptable recovery heart rate level 10 minutes after exercising?
4. 82
5. 3.
What should you do in regard to the intensity of your workout if your
post-exercise heart rate is above either the five- or 10-minute levels?
6. Lower the intensity.
7. 4.
What are some different ways to monitor your heart rate? Which method will you
use and why?
At the gym the treadmill automatically measures your heart rate while you hold the handles and this
allows me to continuously monitor my heart rate while I exercise. Anther way to measure is manually.