Training Heart Rate Zone

Name _________________________________________ RC# _____ Date ____________ Period _____
Name _________________________________________ RC# _____ Date ____________ Period _____
Training Heart Rate Zone
Training Heart Rate Zone
If you are going to improve and maintain your aerobic fitness level,
If you are going to improve and maintain your aerobic fitness level,
it is important that you get your heart rate into the training zone.
it is important that you get your heart rate into the training zone.
The chart below shows what your training heart rate zone should be.
The chart below shows what your training heart rate zone should
heart rate is
Rate Zone is
heart rate is
Rate Zone is
Below 60
150 - 185
Below 60
150 - 185
60 - 64
151-185
60 - 64
151-185
70 - 74
153 - 185
70 - 74
153 - 185
75 - 79
155 - 185
75 - 79
155 - 185
80 - 84
159 - 185
80 - 84
159 - 185
85 - 89
161 - 185
85 - 89
161 - 185
90 & over
163 - 185
90 & over
163 - 185
1. What is your resting heart rate? __________BPM (from last week’s
1. What is your resting heart rate? __________BPM (from last week’s
homework)
homework)
2. Circle your training heart rate in the chart above.
2. Circle your training heart rate in the chart above.
3. Take your pulse 5 times each day for 3 days while doing the activities.
3. Take your pulse 5 times each day for 3 days while doing the activities.
• Use a clock (or ask your parents to time for you) and count your pulse for 6
• Use a clock (or ask your parents to time for you) and count your pulse for 6
seconds (radial or carotid pulse). Add a zero to the end of the number to find
seconds (radial or carotid pulse). Add a zero to the end of the number to find
your heart rate per minute.
your heart rate per minute.
• OR check it for 30 seconds and multiply by 2 as in last week’s homework.
• OR check it for 30 seconds and multiply by 2 as in last week’s homework.
Vigorous
Vigorous
Resting
Studying
Eating
Walking
Activity
Resting
Studying
Eating
Walking
Activity
Day 1
Day 1
Day 2
Day 2
Day 3
Day 3
4. How often do you get your heart rate into your Training Heart Rate Zone?
4. How often do you get your heart rate into your Training Heart Rate Zone?
_______
Circle those pulse rates in the 3-day chart.
_______
Circle those pulse rates in the 3-day chart.