Computing Your Target Heart Rate Zone
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1Computing Your Target Heart Rate Zone
Name ____________________________________ Date __________________ Class ___________
Purpose
To identify a target heart rate zone at a safe and comfortable level of overload
that should be maintained to achieve a training effect
Part I
Procedure:
Review the charts on maximum heart rate and aerobic exercise sessions in
Chapter 7, and answer the following questions
1.
What is the maximum attainable heart rate for someone who is twenty years old?
2.
Based upon your age, what is your maximum attainable heart rate?
Part II
Procedure:
Read the following information and study the example provided before
completing this activity
A.
Target Heart Rate Zone based upon Percentage of Heart Rate Reserve
Lower
Upper
Example
Limit
Limit
1.
Obtain your maximum heart rate
220
220
220
(MHR) by subtracting your age from 220
-14
206 MHR
2.
Determine your resting heart rate
(RHR) by the method described in
-70 RHR
Chapter 7 and subtract from step 1.
3.
At what percent of heart rate reserve
do you wish to train? The lower limit
is 50% for training effect, and
X 50%
X 50%
X 85%
the safe upper limit is 85%
4.
Multiply Step 3 times the value
=68
=
=
of step 2.
5.
Add the resting heart rate.
+70 RHR
+
+
6.
A is the lower limit of target
138
A =
B =
heart rate zone for training
effect, and B is the safe upper limit.
3
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Parent category: Medical