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Target HR Calulation

# Target HR Calulation - beats per minute When taking your...

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CSULB Yonce Calculating Exercise Heart Rate Range The cardiovascular system (heart, lungs and blood vessels) improves function most effectively when it works at 65%-90% of its maximum capacity at least three times a week, 20-60 minutes each session. Maximum Heart Rate (MHR) is determined by subtracting your age from 220: Example: 220 My MHR: 220 - 20 = age - =age 200 = MHR =MHR If your physical fitness level is low, your goal is to get your exercise heart rate to 65% of your maximum heart rate. Example: 200 = MHR Mine: =MHR x .65 x .65 130.00 bpm (beats per minute) =bpm If your physical fitness level is high, your goal is to get your exercise heart rate to 90% of your maximum heart rate. Example: 200 =MHR Mine: =MHR x .90 x .90 180.00 bpm =bpm Thus, the exercise heart rate range for a 20-year-old is 130-180 beats per minute (bpm). My Exercise Heart Rate Range =
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Unformatted text preview: - beats per minute When taking your heart rate during an exercise session, count your pulse for only 6 seconds and multiple by 10 (add a zero). The heart rate drops rapidly when activity stops, therefore, to receive an accurate exercise pulse, a 6-second count is most reliable. Example: number of beats in 6 seconds = 15 multiply by 10 by adding zero = 150 bpm This example indicates that the intensity level of exercise for this 20-year-old is sufficient for improving the function of the heart, lungs and blood vessels. If the exercise pulse is below 130, the intensity level can be increased; if the pulse is over 180, the intensity of the workout can be slowed down (more benefits are not derived by working over 90% of MHR - fatigue will just set in faster)....
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