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TARGET HEART RATE WORKSHEET 20 pts Name ___________________________ Class ____________________________ I. Calculate your maximal heart rate (MHR). To do so, subtract your age in years from 220. MHR is your heart rate at all-out exertion. 220 - = beats per minute MHR age II. Calculate your resting heart rate (RHR). Take your heart rate for 60 seconds, two mornings in a row. The average of these two rates will be considered your current resting heart rate. Be sure to take this heart rate at a time when you are completely relaxed, and that you have not consumed caffeine or any other stimulant prior to taking your heart rate. ( III. )+ Morning #1 RHR )/2= Morning #2 RHR Calculate your heart rate reserve (HRR). If an individual calculates a given percentage of his/her maximal heart rate and uses this as a training heart rate, the number obtained is actually an underestimation of the actual workload. This is because the percentage is taken from the range of zero beats per minute to the maximal number of beats per minute. Every living person, however, has a minimal heart rate (RHR) of greater than zero beats per minute, whether that be 50 beats per minute, 70 beats per minute, or any other value. This resting heart rate must be accounted for when calculating any training heart rate. To do, so, subtract your RHR from your MHR before calculating a training rate. The result is your heart rate reserve. - = MHR IV. beats per minute RHR beats per minute (bpm) RHR HRR Calculate your minimal training heart rate. This heart rate represents your heart rate at minimal intensity during a workout. The number is obtained by first selecting a percentage of your maximal effort. If you have not performed cardiorespiratory (aerobic) exercise in a long time, you may want to select 50% as your minimal workload. You can, however, select 60% as your minimal load if you have been performing cardiorespiratory exercise recently. Multiplying this percentage by the HRR, then adding your RHR, gives you your minimal training heart rate. Be sure to use decimal format for whichever workload you choose. For example, 50% would be “0.50” ( x minimal workload )+ HRR = RHR bpm Minimal training heart rate V. Calculate your maximal training heart rate. 85% is the upper limit, and you should not exceed this heart rate during workouts, as your body will become quickly fatigued and you may experience injury. After multiplying 85% by your HRR, add the RHR to determine your maximal training heart rate. Again, use the decimal “0.85” to reflect percentage. ( 0.85 x )+ maximal HRR workload VI. = RHR bpm Maximal training HR Determine your target heart rate range (zone). When performing aerobic exercise in class, your heart rate should be between the minimal and maximal training heart rates. Zone: bpm Minimal Training HR to bpm Maximal Training HR VII. Heart rate in bpm after 2:00 minutes of cardio exercise-_____________ VIII. Did your heart rate fall in your target heart rate range? What does this tell you about your heart rate and how your cardio workouts should be in order to see sufficient gains? When taking working heart rates in class, they will be taken for 10 seconds. You will then need to multiply the number by six (6) in order to get the minute value. For your convenience, the chart below converts the 10-second counts to 1-minute values. 10 Seconds 8 9 10 11 12 13 14 15 16 17 18 19 20 1 Minute 48 54 60 66 72 78 84 90 96 102 108 114 120 10 Seconds 21 22 23 24 25 26 27 28 29 30 31 32 33 1 Minute 126 132 138 144 150 156 162 168 174 180 186 192 198 TARGET HEART RATE FORMULA REVIEW SHEET Target heart rate = [% (Max heart rate – resting heart rate)] + resting heart rate Thus, if Steve is 30 years old, has a resting heart rate of 70 beats per minute and wants to work at 70% of max, his target heart rate would be determined in the following manner: 1) Determine maximal heart rate Maximal heart rate = 220 – age = 220 – 30 = 190 beats per minute 2) Determine target heart rate at 70% intensity: Target heart rate = [% (Max heart rate – resting heart rate)] + resting heart rate = [70% (190 – 70)] + 70 = [.70 (120)] + 70 = [84] + 70 = 154 beats per minute at 70% intensity Therefore, Steve’s target heart rate at 70% intensity would be 154 beats per minute REMEMBER: The intensity will be somewhere between 50-85%. Working above 85% is dangerous, while working below 50% is insufficient for performance gains. BMI Calculator and Formula Worksheet What Does Your BMI Result Mean You can interpret your BMI result using this simple chart. For adults, BMI results are interpreted as follows: BMI below 18.5 = Underweight BMI 18.5 – 24.9 = Normal weight BMI25.0 – 29.9 = Overweight BMI30.0 and Above = Obese Limitations to BMI as a Body Fat Measurement Tool Even though there is a fairly strong correlation between the BMI and body fat measurement, there are some limitations based upon an individual's gender, age and athletic ability. These limitations include the following: Women tend to have more body fat than men. Older people tend to have more body fat than younger adults. Highly trained athletes often have a high BMI due to higher levels of muscle mass which increases their body weight measurement, rather than higher body fat causing a higher weight measurement. http://sportsmedicine.about.com/od/fitnessevalandassessment/a/Body_Fat_Comp.htm English BMI Formula: weight (lb) / [height (in)]2 x 703 Example: If your weight is 150 lbs and height is 5’5” (65") BMI Calculation: [150 / (65)2] x 703 = 24.96 BMI = ( ) 2 x 703 = / weight lbs height inches What category does your score fall in? ___________________