"Target Heart Rate Worksheet"

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TARGET HEART RATE WORKSHEET
Name ___________________________
Class ____________________________
I.
Calculate your maximal heart rate (MHR). To do so, subtract your age in years from 220.
MHR is your heart rate at all-out exertion.
220 - _______ = ____________ beats per minute
age
MHR
II.
Calculate your resting heart rate (RHR). Take your heart rate for 60 seconds, two mornings in
a row. The average of these two rates will be considered your current resting heart rate. Be sure
to take this heart rate at a time when you are completely relaxed, and that you have not
consumed caffeine or any other stimulant prior to taking your heart rate.
( ____________) + ____________ ) / 2 = ____________ beats per minute
Morning
Morning
RHR
#1 RHR
#2 RHR
III.
Calculate your heart rate reserve (HRR). If an individual calculates a given percentage of
his/her maximal heart rate and uses this as a training heart rate, the number obtained is actually
an underestimation of the actual workload. This is because the percentage is taken from the
range of zero beats per minute to the maximal number of beats per minute. Every living person,
however, has a minimal heart rate (RHR) of greater than zero beats per minute, whether that be
50 beats per minute, 70 beats per minute, or any other value. This resting heart rate must be
accounted for when calculating any training heart rate. To do, so, subtract your RHR from your
MHR before calculating a training rate. The result is your heart rate reserve.
____________ - ____________ = ____________ beats per minute (bpm)
MHR
RHR
HRR
IV.
Calculate your minimal training heart rate. This heart rate represents your heart rate at
minimal intensity during a workout. The number is obtained by first selecting a percentage of
your maximal effort. If you have not performed cardiorespiratory (aerobic) exercise in a long
time, you may want to select 50% as your minimal workload. You can, however, select 60% as
your minimal load if you have been performing cardiorespiratory exercise recently. Multiplying
this percentage by the HRR, then adding your RHR, gives you your minimal training heart rate.
Be sure to use decimal format for whichever workload you choose. For example, 50% would be
“0.50”
( ____________ x ____________ ) + ____________ = ____________ bpm
minimal
HRR
RHR
Minimal training
workload
heart rate
TARGET HEART RATE WORKSHEET
Name ___________________________
Class ____________________________
I.
Calculate your maximal heart rate (MHR). To do so, subtract your age in years from 220.
MHR is your heart rate at all-out exertion.
220 - _______ = ____________ beats per minute
age
MHR
II.
Calculate your resting heart rate (RHR). Take your heart rate for 60 seconds, two mornings in
a row. The average of these two rates will be considered your current resting heart rate. Be sure
to take this heart rate at a time when you are completely relaxed, and that you have not
consumed caffeine or any other stimulant prior to taking your heart rate.
( ____________) + ____________ ) / 2 = ____________ beats per minute
Morning
Morning
RHR
#1 RHR
#2 RHR
III.
Calculate your heart rate reserve (HRR). If an individual calculates a given percentage of
his/her maximal heart rate and uses this as a training heart rate, the number obtained is actually
an underestimation of the actual workload. This is because the percentage is taken from the
range of zero beats per minute to the maximal number of beats per minute. Every living person,
however, has a minimal heart rate (RHR) of greater than zero beats per minute, whether that be
50 beats per minute, 70 beats per minute, or any other value. This resting heart rate must be
accounted for when calculating any training heart rate. To do, so, subtract your RHR from your
MHR before calculating a training rate. The result is your heart rate reserve.
____________ - ____________ = ____________ beats per minute (bpm)
MHR
RHR
HRR
IV.
Calculate your minimal training heart rate. This heart rate represents your heart rate at
minimal intensity during a workout. The number is obtained by first selecting a percentage of
your maximal effort. If you have not performed cardiorespiratory (aerobic) exercise in a long
time, you may want to select 50% as your minimal workload. You can, however, select 60% as
your minimal load if you have been performing cardiorespiratory exercise recently. Multiplying
this percentage by the HRR, then adding your RHR, gives you your minimal training heart rate.
Be sure to use decimal format for whichever workload you choose. For example, 50% would be
“0.50”
( ____________ x ____________ ) + ____________ = ____________ bpm
minimal
HRR
RHR
Minimal training
workload
heart rate
V.
Calculate your maximal training heart rate. 85% is the upper limit, and you should not exceed
this heart rate during workouts, as your body will become quickly fatigued and you may
experience injury. After multiplying 85% by your HRR, add the RHR to determine your
maximal training heart rate. Again, use the decimal “0.85” to reflect percentage.
( 0.85 x ____________) + ____________ = ____________ bpm
maximal
HRR
RHR
Maximal training
workload
heart rate
VI.
Determine your target heart rate range (zone). When performing aerobic exercise in class, your
heart rate should be between the minimal and maximal training heart rates.
Zone: ____________ bpm to ____________ bpm
Minimal
Maximal
Training HR
Training HR
When taking working heart rates in class, they will be taken for 10 seconds. You will then need to
multiply the number by six (6) in order to get the minute value. For your convenience, the chart below
converts the 10-second counts to 1-minute values.
10 Seconds
1 Minute
10 Seconds
1 Minute
8
48
21
126
9
54
22
132
10
60
23
138
11
66
24
144
12
72
25
150
13
78
26
156
14
84
27
162
15
90
28
168
16
96
29
174
17
102
30
180
18
108
31
186
19
114
32
192
20
120
33
198
TARGET HEART RATE FORMULA REVIEW SHEET
Target heart rate = [% (Max heart rate – resting heart rate)] + resting heart rate
Thus, if Steve is 30 years old, has a resting heart rate of 70 beats per minute and wants to work at 70%
of max, his target heart rate would be determined in the following manner:
1) Determine maximal heart rate
Maximal heart rate = 220 – age
= 220 – 30
= 190 beats per minute
2) Determine target heart rate at 70% intensity:
Target heart rate = [% (Max heart rate – resting heart rate)] + resting heart rate
= [70% (190 – 70)] + 70
= [.70 (120)] + 70
= [84] + 70
= 154 beats per minute at 70% intensity
Therefore, Steve’s target heart rate at 70% intensity would be 154 beats per minute
REMEMBER: The intensity will be somewhere between 50-85%. Working above 85% is considered
contraindicated, while working below 50% is considered insufficient for performance gains.
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