Exercise intensity at that level increases risk to your heart and skeletal system and provides minimal additional health benefits. Heart rate training heart rate for example, elaine is 33 yrs old, has a resting heart rate of 75 and shes just beginning her exercise program her intensity level will be 50% 60%. You should exercise to stay within your target heart range. Then multiply by 10 or add a zero to the endfor example, a six second pulse of 17 would be 170. Your pulse is lower when you are at rest and increases when you exercise more oxygen rich blood is needed by the body when you exercise. Measuring heart rate allows the exerciser to determine if they are working too hard or not hard enough. Target heart rate heart rate is proportional to the intensity of exercise. Subtract your age from 220 to figure out your maximum heart rate.
People who take beta blockers which lower the heart rate and blood pressure may not be able to reach their target heart rate during exercise. For example, a 20 year old will have a maximum heart rate of 200 beats per minute and a target heart rate of 150 beats per minute. Your guide to physical activity and your heart you have control physical inactivity is one of several major risk factors for heart disease that you can do something about. To find your target heart rate zone, look for the age closest to yours in the table on page 25. Instead, they can use the perceived exertion scale to assess how hard theyre exercising. Your target heart rate is 50% to 85% of that number, or 93 beats to 157 beats per minute.
The mhr roughly calculated as 220 minus your age is the upper limit of what your cardiovascular system can handle during physical activity. If youre 45 years old, this puts you in the target heart rate zone for vigorous exercise, since the target zone for that age is between 146. Elaines training heart rate zone will be 1142 beats per minute. Karvonen formula for calculating individualized target. Description of idea please use the following questionanswer worksheet that will help students learn about both the heart, heart rate, and activities that help the heart. Check to see if your pulse us in your target heart rate range. Heart rate is the number of times your heart beats per minute. The heart, like any other muscle, needs physical activity to keep it in good condition. The six heart rate training zones the karvonen formula. Normal heart rate ranges between 72 to 90 beats per minute. Then comment on why you feel you were or were not exercising in the target zone at that time.
For homework, your assignment is to use your age, and your resting heart rate to calculate a personal target heart rate range. Taking your pulse during physical activity allows you to measure how hard you are exercising. A 55yearold person would have an estimated maximum heart rate of 165 beats per minute bpm. To determine your absolute maximum heart rate mhr for safety reasons you should never work at your maximum heart rate. Pdf optimal target heart rate for exerciseinduced t. Download and create your own document with target heart rate chart 32kb 1 pages for free.
Target heart rate on a beta blocker harvard health. To figure out this range, follow the same formula used above, except change 64 and 76% to 77 and 93%. Your maximum heart rate is about 220 minus your age. Our target heart rate thr helps you exercise at a safe and effective pace thats right for you. Your pulse is your heart rate, or the number of times your heart beats in one minute. Your target heart rate is actually a heart rate range in which you seek to exercise to meet certain fitness goals. The 5 exercise zones calculated are vo2 max, anaerobic, aerobic, fat burn and warm up heart rate zones. There is a recommended maximum heart rate that varies depending on the age of the individual. Target heart rate age max hr 60% 70% 80% 60% 70% 80%.
Optimal target heart rate for exerciseinduced twave alternans. Upon completion of the activity, students find their heart rate and determine if they reached their target heart rate during the activit. If you are just starting, strive to keep your heart rate towards the low end of your target heart rate zone 50% to 60%. Normal pulse, measurement, max and target heart rate.
Target heart rate worksheet your heart is the most important muscle in your body. For example, if you are an athlete who wants to improve anaerobic fitness, you might train using an intensity that puts you at a number of heart beats per minute that is 80 to 90 percent of the maximum heart rate you can sustain. Target heart rate worksheet for 7th 10th grade lesson planet. It is the pump that delivers oxygen rich blood throughout your body. If his heart beats less than 90 times per minute, he. Find your pulse with your fingers, not your thumb, while lying in bed before you get up in the morning. For example, if you are 35, your maximum heart rate is 185 beats per minute. The numbers in the right column show lower to higher effort intensity heart rates. This table shows target heart rate zones for different ages. Target heart rate target zone 15second count age max hr 60% 70% 80% 60% 70% 80% 20 200 120 140 160 30 35 40 25 195 117 7 156 29 34 39 30 190 114 3 152 29 33 38 35 185 111 148 28 32 37 40 180 108 126 144 27 32 36 45 175 105 123 140 26 31 35 50 170 102 119 6 26 29 34. People who smoke are up to six times more likely to suffer a heart attack than nonsmokers, and the risk increases with the number of cigarettes. Target heart rate zone 6085% be sure to consult a physician before beginning a new exercise program. Then answer the questions and have your parentguardian sign your work. Shop target online and instore for everything from groceries and essentials to clothing and electronics.
Young learners identify resting heart rate and target heart rate. How long do you exercise at your target heart rate. Target heart rate and estimated maximum heart rate one way of monitoring physical activity intensity is to determine whether a persons pulse or heart rate is within the target zone during physical activity. For moderateintensity physical activity, a persons target heart rate should be 50 to 70% of his or her maximum heart rate. Following the calculation students choose their entry level into a timed physical activity. For example, if youre 40, your target zone is 905 beats per minute. This accompanies a lesson on how various activities affect heart rate. A computer for each student, stations set up in the gym that would help students get in their target heart rate zone. Heres a simple way to determine your maximum and target heart rates.
Karvonen formula for calculating individualized target heart rate parameters. Students will learn how to calculate their maximum heart rate and target heart rate zone. In the age category closest to yours, read across to find your target heart rates. Find the thr for a 24 year old who has a rhr of 75 and wants to exercise at 70% intensity. In physical education class, we learned how to calculate a target heart rate range. Using your target heart rate range this table shows your target heart rate range numbers for a 10second count.
Try this on your own and then check your math on the next page. Heart rate training heart rate for example, elaine is 33 yrs old, has a resting heart rate of 75 and shes just beginning her. Know your target heart rates for exercise, losing weight. The medicallybased karvonen formula below is the most precise method to calculate target heart rate because it takes into account your resting heart rate. Physical activity guidelines advisory committeepdf iconexternal icon pdf4. Successful training for increased aerobic fitness requires. Heart rate as a target of treatment of chronic heart failure. As it strengthens, it will become a more powerful pump that pushes more blood with each beat. Using that easy formula to find your max, find your target heartrate zone by calculating 50 percent and 85 percent of your maximum. During high intensity activity target heart rate is between 70% and 89% of your hrmax example target heart rate for example, if youre a 60 year old woman, your target heart rate should be between 75 and 90 beats per minute during a light intensity activity. To truly understand target heart rate you must be aware of some important values that are necessary to obtain an appropriate target heart rate range. The better shape you are in, the lower your resting heart rate.
Karvonen formula for calculating individualized target heart. Jun 05, 2019 target heart rate is the desired range of heart rate that is achieved during aerobic exercise. The chart illustrates target heart rate ranges for exercise based on the maximal heart rate for selected ages. Target heart rate and estimated maximum heart rate. Target heart rate intensity goal is usually 4060% moderate of the heart rate reserve hrr added back to the resting heart rate. Know your target heart rates for exercise, losing weight and. For example, the target exercise heart rate range for a 45yearold will be 88149 beats per minute moderatetovigorous activity range.
Target heart rate target zone 15second count age max hr 60% 70% 80% 60% 70% 80% 20 200 120 140 160 30 35 40 25 195 117 7 156 29 34 39 30 190 114 3 152 29 33 38 35 185 111 148 28 32 37 40 180 108 126 144 27 32 36 45 175. What should you do if you take your pulse heart rate during activity and it is below your target heart rate range. In most cases regular exercise can help improve your. Cardiovascular risk of increased heart rate hr was first reported in the framingham study. If you have been exercising regularly, your heart rate can fall within the low to middle zone 60% to 70%.
To find your target heart rate thr for 75% intensity, multiply your maximum heart rate by 75%. Target heart rate during moderate intensity activities is about 5070% of maximum heart rate, while during vigorous physical activity its about. After at least five minutes of continuous aerobic exercise take your pulse for six seconds. Pdf optimal target heart rate for exerciseinduced twave. This target heart rate calculator provides, based on your age, an estimate of your target heart rate ranges for all exercise intensity levels, including getting fit, losing weight, increasing endurance, obtaining excellent fitness, competitive athletics and your max heart rate. Maximum heart rate calculator and exercise target heart rate zone calculator. The formula for heart rate reserve allows a better target heart rate to be determined for optimum training capacity based on both maximum and resting heart rate. Heartrate training prevents you from running too hard on your easy or recovery runs, reducing the risk of fatigue and overtraining. While you exercise, your heart rate should fall between these two numbers. This target heart rate worksheet is suitable for 7th 10th grade. Calculate exercise target heart rate zones using basic or karvonen formulas. You can estimate your maximum heart rate mhr by subtracting your age from 220. It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise. Station heart rate comments jumping jacks 30 seconds jumping jacks.
Target heart rate and estimated maximum heart rate physical. Find your age or nearest age in the lefthand column. Target heart rate is the desired range of heart rate that is achieved during aerobic exercise. Target heart rate worksheet for 7th 10th grade lesson. Thereafter, the risk of increased hr for mortality has been extensively studied, suggesting the higher risk in clinical outcomes with increased hr in the general population and in patients with coronary artery disease or heart failure hf. The aha has mounted a nationwide campaign to attack the problem from all sides.
Heart rate as a target of treatment of chronic heart. What does it mean if your heart rate is not within your target heart rate range when you are done exercising or participating in a physical activity. Count your pulse for 15 seconds and multiply by four, or 30 seconds and multiply by two. Max heart rate in beats per minute target heart rate range for moderate intensity 5070% of max in beats per minute target heart rate range for moderate intensity for 10second count target heart rate range for vigorous intensity 7085% of max in beats per minute target heart rate range for vigorous intensity for 10 second count. If your pulse is below your target zone see the chart. Y dwayne berry arget heart rate is a term often used when referring to aerobic training, but what doe. Target heart rate during moderate intensity activities is about 5070% of maximum heart rate, while during vigorous physical activity its about 7085% of maximum. Students learn how to mathematically calculate their target heart rate. For vigorousintensity physical activity, your target heart rate should be between 77% and 93% 1, 2 of your maximum heart rate.
If youre 53, the closest age on the chart is 55, so your target zone is 83123 beats per minute. Exercise and target heart rate health encyclopedia. After 5 minutes of continuous aerobic exercise take your pulse for 6 seconds multiply the number by 10 just add a zero working heart rate. For example, for a 35yearold person, the estimated maximum agerelated heart rate would be calculated. If youre under or over your target heart rate zone, adjust your exercise intensity. For homework, your assignment is to use your age, and your resting. Heart failure provides healthcare professionals with comprehensive, contentrich resources and tools free of charge to address this urgent challenge. The cleveland clinic also warns about exceeding 85 percent of your maximum heart rate. Example a patient performs exercise tolerance test ett with values as follows. Aerobic guide target heart rate body break body break. Understanding target heart rate lsu health new orleans.