Heart Rate Training Zone Page 2

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Next, do the following:
1. Check your ranges by visiting the Heart Rate Zone calculator website at the top of the
page. If there is a discrepancy, then check your math and make necessary changes.
2. Record your HR Zone Ranges (all 4 of them) on a 3x5 card . You will be running with
this card and checking your heart rate as you exercise. Make sure you have a pencil on
lab day to record your heart rates.
3. On the reverse side of the 3 x 5 card, record a table similar to the one below.
Distance
HR Zone
My Pulse (Radial)
My HR (Watch)
200m
Recovery
400m
Aerobic
600m
Anaerobic
800m
VO2 Max (Redline)
Procedures:
First, wet the back of the HR monitor with water or gel. Place it firmly against your wrist. Press
the buttons on your watch with your index finger and middle finger. HR will flash and then
show you a number. This is your heart rate.
Using the heart rate monitor, run ½ of a lap (200m) at your Recovery Zone. During the next ½
lap (400m), run in your calculated Aerobic Zone. At the beginning of lap 2 (600m), run in your
Anaerobic Zone for ½ lap. Finally, run in your Red Line Zone for the last ½ lap (800m).
When finished, clean the back of the heart rate monitor with a sani wipe. Then, give the HR
monitor it to the next person in your group, and have them work in their training zones.
Analysis:
In a ½ page, explain your results. Do not write your analysis in a Q/A format, but rather write it
in a paragraph form. Answer the following in your writing:
1. Which of the target heart zones did you reach in your running?
2. Did you reach your zones at the right interval, too early, too late or not at all?
3. What was your maximum heart rate during the lab exercise?
4. At what point did the running become uncomfortable where you couldn’t talk or hold a
conversation.
5. Were there variations between the readout on your watch and your radial pulse?
6. Where did those variations occur?

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