Finding your heart rate and calculating your Target Heart Rate In this exercise your will first find
Question:
Finding your heart rate and calculating your Target Heart Rate
In this exercise your will first find your resting heart rate and then calculate your exercise target heart zone .
Part 1: Find your resting heart rate. Try using both your carotid and radial pulse. Use a 15 second interval and record your results. One is likely easier for you to find; this will be the one you will use while testing (or you may use a heart rate monitor). https://www.youtube.com/watch?v=nT5WRRfQzRU
Resting heart rate
a. Which location did you choose to find your heart rate: (Underline one) Radial or Carotid
b. What is your heart rate in 15 secs ________ X 4 = Beats Per Minute (BPM) ______________
PART 2 : Discover your target heart rate zone for exercise
Using your resting heart rate (BPM) and your age find your target heart rate zone using the chart below:
What is your target heat zone (provide both numbers) ____________
Resting Heart Rate | Age | ||||||||||
Less than 25 | 25-29 | 30-34 | 35-39 | 40-44 | 45-49 | 50-54 | 55-59 | 60-64 | Over 65 | ||
below 50 | Target Zone | 108 108-173 | 106 106-172 | 104 104-167 | 102 102-163 | 100 100-159 | 98 98-155 | 96 96-150 | 94 94-146 | 92 92-142 | 90 90-139 |
50-54 | Threshold Target Zone | 111 111-174 | 109 109-172 | 107 107-168 | 105 105-163 | 103 103-160 | 101 101-155 | 99 99-151 | 97 97-146 | 95 95-143 | 93 93-140 |
55-59 | Threshold Target Zone | 114 114-174 | 112 112-173 | 110 110-168 | 108 108-164 | 106 106-160 | 104 104-156 | 102 102-151 | 100 100-147 | 96 96-143 | 96 96-140 |
60-64 | Threshold Target Zone | 117 117-175 | 115 115-174 | 113 113-169 | 111 111-165 | 109 109-161 | 107 107-156 | 105 105-152 | 103 103-148 | 101 101-144 | 99 99-141 |
65-69 | Threshold Target Zone | 120 120-176 | 118 118-173 | 116 116-170 | 114 114-165 | 112 112-161 | 110 110-157 | 108 108-153 | 106 106-149 | 104 104-144 | 102 102-142 |
70-74 | Threshold Target Zone | 123 123-177 | 121 121-173 | 119 119-171 | 117 117-166 | 115 115-162 | 113 113-158 | 111 111-154 | 109 109-150 | 107 107-145 | 105 105-143 |
75-79 | Threshold Target Zone | 124 124-174 | 123 123-172 | 122 122-168 | 121 121-164 | 119 119-163 | 117 117-160 | 116 116-157 | 114 114-155 | 113 113-151 | 112 112-143 |
80-85 | Threshold Target Zone | 127 127-174 | 124 124-172 | 123 123-169 | 122 122-165 | 121 121-164 | 119 119-161 | 118 118-158 | 117 117-156 | 116 116-152 | 114 114-144 |
86 and over | Threshold Target Zone | 130 130-175 | 125 125-173 | 126 126-169 | 125 125-166 | 124 124-164 | 123 123-162 | 121 121-159 | 119 119-157 | 117 117-154 | 117 117-145 |