What is Target Heart Rate??
Successful training for increased aerobic fitness requires
selecting the correct type of exercise, such as walking,
jogging, swimming or cycling. You then must manipulate the
exercise’s intensity (how hard), duration (how long), and
frequency (how often). A typical aerobic fitness program will
include 20 to 30 minutes of continuous exercise, three or
four days per week. Intensity is the key variable to increased fitness, and heart
rate a convenient means to monitor exercise intensity. Aerobic fitness will not
increase unless your heart rate during exercise is raised to at least a
predetermined minimum level. This level is your “TARGET HEART RATE” and
it can be approximately 60% to 80% of your maximum heart rate.
Aerobic exercise challenges your cardiovascular system (heart and
vessels) when the working muscles need more oxygen. Your blood transports
oxygen, and the heart’s ability to circulate blood determines your upper limits
for aerobic fitness. Therefore, to improve your aerobic fitness, you must
increase your heart’s capacity to pump blood by overloading your heart during
regular exercise sessions. With endurance training, your heart becomes a
stronger pump. More blood is pumped per minute, so your heart beats less
often to circulate the same amount of blood.
(Please read the following example.)
You can estimate your maximum heart rate (MHR) by subtracting your age from
220. To find your target heart rate (THR) for 75% intensity, multiply your
maximum heart rate by 75% (.75). For example, a 20 year old will have a maximum
heart rate of 200 beats per minute and a target heart rate of 150 beats per
minute.
MAXIMUM HEART RATE
TARGET HEART RATE
220 – 20(AGE) = 200
200 X .75 = 150 bpm
COMPLETE THE QUESTIONS ON THE BACK OF THIS SHEET
Name _______________________________ Period ________
What is Target Heart Rate??
1. The word intensity refers to how ________________ to exercise.
2. The word duration refers to how ________________ to exercise.
3. The word frequency refers to how _______________ to exercise.
4. A good aerobic fitness program will involve ________ to ________ minutes
of continuous exercise, ________ or ________ days per week.
5. _____________________________ is the key element to increased fitness.
6. _____________________________ gives us a convenient way to monitor our
exercise intensity.
7. 7. Your aerobic fitness will not increase unless your _________________
during exercise is ___________ to a
_____________________________________________.
8. This predetermined minimum level is known as your ___________________.
9. Your target heart rate should be _______% to _______% of your maximum
heart rate.
10. What is the formula for finding your target heart rate?
11. With __________________ training, your heart becomes a stronger pump, so
your heart beats _____________ often to circulate the same amount of
blood.
12. What do the letters THR stand for?
13. Determine your own target heart rate zone.
Lower 60% __________ Upper 80% __________
14. As you get older, your target heart rate will…
increase
or
decrease.