Target Heart Rate Zones

1
Target Heart Rate Zones

• Number of times your heart should beat per minute
  while exercising
• Consists of a range
• Elicits a good physiological change
• Improving Cardiovascular Systems
• Burning Calories

2
Maximum Heart Rate

• The maximum amount of times your heart can beat
  in a minute
• Calculate by subtracting your age from 220
• Example-
• 220- 17 203

3
Fitness Level

• Low (beginner)- 60 70 of Max. HR
• Max. HR X .6, Max HR X .7
• Moderate (average)-70-80 of Max. HR
• Max. HR X .7, Max HR X .8
• High (athletic)- 80-95 of Max. HR
• Max HR X .8, Max HR X .95

4
Calculating Target Heart Ranges

• 220- Age Maximum Heart Rate
• Max. HR X Lower Range Number
• Max. HR X Higher Range Number
• For Example
• For a 17 year old who will is a beginner (low
  level exerciser)
• 220-17 203 Max. HR
• 203 X .6122
• 203 X .7142
• So his Target Heart Rate Range while exercising
  is between 122 and 142 beats per minute

5
Finding Pulses

• Using your pointer and middle finger you feel for
  a heart beat or a pulse
• Count the pulse for 1 minute or 30 seconds then
  multiply by 2
• Sights
• Carotid Artery- Side of neck
• Brachial Artery-Thumb side of wrist

6
AGE 14

• Max HR 206
• Low (beginner)- 124-144 beats per min.
• Moderate (average)- 144-165 beats per min.
• High (athletic)- 165- 196 beats per min.

7
AGE 15

• Max HR 205
• Low (beginner)- 123-144 beats per min.
• Moderate (average)- 144-164 beats per min.
• High (athletic)- 164- 195 beats per min.

8
AGE 16

• Max HR 204
• Low (beginner)- 122-143 beats per min.
• Moderate (average)- 143-163 beats per min.
• High (athletic)- 163- 194 beats per min.

9
AGE 17

• Max HR 203
• Low (beginner)- 122-142 beats per min.
• Moderate (average)- 142-162 beats per min.
• High (athletic)- 162- 193 beats per min.

10
AGE 18

• Max HR 202
• Low (beginner)- 121-141 beats per min.
• Moderate (average)- 141-162 beats per min.
• High (athletic)- 162- 192 beats per min.