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Calculating Target Heart Rate for Exercise: A Guide for Determining Heart Rate Zones, Exams of Cardiology

Valley Grande Institute for Academic StudiesCardiology

Instructions on how to calculate your target heart rate zone for exercise based on your maximum heart rate (mhr) and resting heart rate (rhr). It includes examples for an 8th grade student and instructions on how to find your pulse and determine your resting heart rate. The document also emphasizes the importance of staying within your target heart rate zone during workouts.

Typology: Exams

2021/2022

Uploaded on 09/12/2022

ehaab
ehaab 🇺🇸

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8th Target Heart Rate
10/15
RHR: ________
MHR: ________
Resting Heart Rate: the number of times your heart beats per minute when at rest
Maximum Heart Rate: 220 - age
Target Heart Rate Zone: the range in which your heart rate should be during
exercise.
Calculation of Target Heart Rate
Example - 8th grade student age 12
• MHR: 220 – 12 = 208
• RHR: 60
Lower limit = 208 - 60 =148 x .6 = 88.8 + 60 = 148.8
• Heart rate should not go below 148 during workout period.
Upper limit is 208 – 60 = 148 x .85 = 125.8 + 60 = 185.8
• Heart rate should not go above 185 during a workout period.
Target Heart Rate Zone for 8th Grade Student: 148-185
Calculate your own Target Heart Rate Zone:
• MHR – RHR = ____ X .6 = ____ + RHR = _______lower limit
LOWER LIMIT=____________
Upper Limit: 85% is the upper limit of your target heart rate range.
• MHR –RHR = _______ x .85 = ______ + RHR = _____upper limit
UPPER LIMIT=_____________
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Target Heart Rate

10/ RHR: ________ MHR: ________ Resting Heart Rate: the number of times your heart beats per minute when at rest Maximum Heart Rate: 220 - age Target Heart Rate Zone: the range in which your heart rate should be during exercise.

Calculation of Target Heart Rate

Example - 8 th grade student age 12

  • MHR: 220 – 12 = 208
  • RHR: 60 Lower limit = 208 - 60 = 148 x .6 = 88.8 + 60 = 148.
  • Heart rate should not go below 148 during workout period. Upper limit is 208 – 60 = 148 x .85 = 125.8 + 60 = 185.
  • Heart rate should not go above 185 during a workout period. Target Heart Rate Zone for 8 th Grade Student: 148 - 185

Calculate your own Target Heart Rate Zone:

  • MHR – RHR = ____ X .6 = ____ + RHR = _______lower limit LOWER LIMIT=____________ Upper Limit: 85 % is the upper limit of your target heart rate range.
  • MHR – RHR = _______ x .85 = ______ + RHR = _____upper limit UPPER LIMIT=_____________

Finding your Pulse The way to determine heart rate and to gauge the intensity of exercise

  • Carotid Artery (side of neck)
  • The thumb side of your wrist
  • Heart Rate Monitors also accomplish this goal Finding your Resting Heart Rate The way to determine your resting heart rate
  • First thing in the morning when you are still lying down
  • Place index and middle fingers on Carotid Artery
  • Count how many beats in one minute The average resting pulse rate for a teenager is about 70-80 beats per minute. The better shape you are in, the lower your resting heart rate. Utilizing your target heart rate.
  • After 5 minutes of continuous aerobic exercise take your pulse for 6 seconds
  • Multiply the number by 10 (Just add a zero)= Working heart rate.
  • Check to see if your pulse is within your range. o If it’s lower, start working harder. o If it’s higher, ease up a bit.