CALCULATING HEART RATES

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CALCULATING HEART RATES

• Formulas and examples for moderate physical
  activity.

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How to measure Resting Heart Rate (RHR)

• Resting pulse should be measured first thing in
  the morning with your fingers and a stopwatch.
• Put your middle and index finger to either your
  radial artery on your wrist or your carotid
  artery in your neck.
• Once you find your pulse, count how many beats
  occur in 30 seconds, and multiply this number by
  2.
• This is your resting pulse.

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Formula for Calculating Heart Rates

• Formula
• 220 - Age (in years) Maximal Heart Rate

• Example
• 220 22 198

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Formula for Calculating Your Heart Rate

• Formula
• 220 - Age (in years) Maximal Heart Rate

• Your Heart Rate
• 220 ______ ______

22
198
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MHR x 100 MHR x 90 MHR x 80 MHR x 70
MHR x 60 MHR x 50
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NEW Research High Intensity Interval
Training Fat Fit
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3 minute step test

• The 3-Minute Step Test measures your aerobic
  (cardiovascular) fitness level based on how
  quickly your heart rate returns to normal after
  exercise.
• Equipment needed Stopwatch or clock with a
  second hand a friend to help you keep count a
  12-inch bench, box, or step a metronome 
• Goal Step on and off the bench for 3 minutes
  straight while keeping a consistent pace and then
  see how quickly your heart rate will come back
  down.

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• Execution This test is based on a 12-inch step,
  so use one as close to 12 inches as possible,
  otherwise your results will be skewed. Set the
  metronome to 96 beats per minute and make sure
  you can hear the beat. Stand facing the step.
  When ready to begin, start the clock or stopwatch
  and march up and down on the step to the
  metronome beat (up, up, down, down) for 3
  consecutive minutes. (You can rest if you need
  to, but remain standing.)
• When 3 minutes are up, stop immediately,
• sit down on the step,
• and count (or have a friend count) your pulse
  (use your wrist or neck) for one full minute.

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• What this measures This test assesses your
  fitness level based on how quickly your heart
  rate recovers after exercise. The fitter you are,
  the quicker your heart rate will return to normal
  after exercise.

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• How to improve To improve your scores on this
  test, develop a regular cardio (aerobic) exercise
  routine and stick to it. Increase your intensity
  and duration gradually and you'll boost your
  endurance over time. Use the SparkPeople
  resources below for more tips to improve your
  aerobic fitness.

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How to improve cardiovascular fitness

• Cardio Workouts 10-Minute Jump Rope Cardio
  Workout, 10-Minute Jump Start Cardio Workout,
  and 10-Minute Bootcamp Cardio Routine
• At-home exercise Step-Ups
• Training Tips Spark Your Way to a 5K, Run a Mile
  Without Stopping, and Get Results with Interval
  Training