TRAINING HEART RATE



Name_________________________________Period_______Date____________

For exercise to be aerobic, it must be performed at your training heart rate. (also called Target Zone) . The American College of Sports Medicine recommends that you use this rate to determine the itensity of your workout. As shown in the formula below, the two factors determining your Training Heart Rate:
1. Age
2. Resting Heart Rate


TO FIND YOUR TRAINING HEART RATE:

70% of your max heart rate
90% of your max heart rate

Start with 220
Start with 220

minus your age _______
minus your age ________

= maximum HR _______
= maximum HR ________

minus resting HR. _______
minus resting HR. ________

= heart rate reserve _______
= heart rate reserve ________

x 70% (multiply .7) _______
x 90% (multiply .9) ________

+ your resting HR. _______
+ your resting HR. ________

= Low end Training HR._______
= High end Training HR.________



Your Training HR. is between ________ and ________ . you should work-out at the lower end when first starting a program and then as you become more fit, train at the higher level. Training should take place a minimum of three days a week for ten , but preferably twenty minutes or more.


Click the button to find your target heart rate



Questions about your training heart rate

1. A general rule of thumb for establishing the target zone for training was given in class. However, there is a way to establish your personal target zone. This method can be seen on the Target heart rate handout. What is your personal target zone heart rate. Use the THR sheet. Show your work.



2. What would your target zone be if you were 45 years old? Use your own resting heat rate. Show your work on the back of this page and circle your answer.





3. Compare your target zone heart rate you calculated with the average of 140. Is your threshold higher, lower, or about the same?





4. Compare your target zone heart rate you calculated for a 45 year old. Is your threshold higher, lower, or about the same?



5. What conclusion can you draw about the target zone heart rate and increasing age?


Look back at the HR you achieved on the activities. Think about your normal daily activities.
6. Do you achieve the target zone HR during a normal day's activities?
Yes-- No---

If yes, what activities produce this heart rate?


If no, What could you do different to achieve your target heart rate.



7. In order to gain the maximum benefits from aerobic exercise, a person needs to keep in their target range for a minimum of how many minutes?




8. Name at least three benefits of exercise?




9. In order to gain from aerobic exercise, what is the minimum number of days a week a person should exercise?





10. What is target Zone heart rate?




11. What two factors determine your target Zone heart rate?