Intro to Fitness Target Heart Rate Worksheet Hearts in Motion

Intro to Fitness
Target Heart Rate Worksheet
Hearts in Motion
Each individual has a rate at which his or her heart beats. The beating
of your heart is called your pulse. When you are resting, your heart
rate (pulse) will be different from what it is when you are exercising.
You can check your pulse by placing your fingers in certain places on
your body. Many people are able to feel the pulse on the insides of
their wrists. Your thumb can be used to support the back side of your
hand. If you are unable to feel a pulse from this vein, you may want
to try the artery in your neck. To find this artery, gently place the
same two finders in the middle of your neck. Then move them to
either side of your neck about one inch. You should feel a pulse in this
position. It is important that you not press too tightly in this area.
Once you are able to feel your pulse, you should be able to find out
what your resting heart rate is and what your heart rate after exercise
is. Have a partner assist you by keeping time for you. You will want
to count the number of pulse beats that you feel during a one-minute
period of time.
First, you should take your pulse while sitting at your desk. Record
your resting heart rate below. Next, jog in place for a few minutes.
Now take your pulse again. Below, record your heart rate after
Resting heart rate:____________
After exercise heart rate:______________
Answer the following questions:
1. When did your heart beat the fastest? ____________________
2. What was the difference between the two heart
3. Does exercise increase or decrease the rate of your heart
4. Why do you think it is important to increase the rate of your
The Target Zone
There is an amount of exercise which is enough to condition the
muscles and cardiovascular system leading to physical fitness,
but us not overly strenuous. There is a target zone in which
there is enough activity to achieve fitness, but not to much to
exceed safe limits.
Each individual’s target zone is between 60 and 80% of his or
her own maximum heart rate. Below 60% of his or her capacity,
he or she achieves little fitness benefit. Above 80%, there is
little added benefit from a great deal of exercise.
To determine whether you are in the target zone, learn to count
your pulse. It is important to count the pulse immediately upon
stopping exercise because the heart rate changes very quickly
once the exercise is stopped or slowed. Fine the beat within a
second and count for 10 seconds and multiply by 6 to obtain the
count for one minute. Five minutes after exercise the pulse
should be at or below 120; ten minutes after exercise it should
be at 100 or below. If it isn’t, the exercise was perhaps too
There is a relationship between age, resting heart rate and
maximal aerobic power. The following formula can be used to
determine your target zone. You can use this worksheet to
compute the minimum and maximum heart rate range you
should aim for during aerobic fitness activities for beneficial
training effect to occur. It is recommended that you work
somewhere in your lower range during the first month of
My age is:_______________
My maximum target heart rate is 220 – Age = __________
____________ X 60% (.60) = _______________________
(Maximum HR)
(Minimum Working HR)
____________ X 80% (.80) = _______________________
(Maximum HR)
(Maximum Working HR)
My Target Heart Rate Range is __________ to ___________