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? ___________________