Fitness Focus:
Target Heart Rate
Did you know that your heart rate can tell you how hard and how much to exercise?Yep, it is true! The harder you exercise, the faster your heart beats. Each time you do an aerobic activity you should check your heart rate to see where it lieswithin your
target heart rate zone (THRz)
. There is a very simple way to find outhow hard you should be working. All you have to do is follow the directions on thebackside of this worksheet to determine your
target heart rate zone
. When youexercise you should be in this training zone in order to increase your cardiovascularfitness. If you are not within this zone, you need to increase your pace andintensity.The
target heart rate zone
takes into consideration your current fitness level. Aperson may be inactive (60%) or very active (85%). The 60 – 85 percent range of your maximum heart rate is called the
target heart rate zone
and is
the desired level of intensity that most people train at
. However, your goal should be to trainat the lower percentage (60%) if you have not been active for some time andgradually increase to the higher percent throughout the year. On the other hand,if you are an active, fit person, then you want to train near the 85 – 90% range inorder to increase your cardiovascular endurance. Hopefully, you will consistentlybe training within the two target heart rate zones, while gradually increasing tothe higher target heart rate percentage each week.
Directions
: Fill out the chart below with your resting heart rate for 4 differenttimes. Your
resting heart rate
is the number of beats per minute when you arequiet and resting (best time to take this is before you get out of bed in themorning). Use the radial artery on your wrist or the carotid artery on your neck tofind your pulse. Take your resting heart rate for a
complete minute
! Start withzero…one…two…three…etc. Take it twice to ensure an accurate count. Restingheart rates in class may vary from 40 – 110 beats per minute.
My resting heart rate for 1 minute:
1. _______ date: _______ 2. ________ date: _______
Average
: ______ 3. _______ date: _______ 4. ________ date: _______ Lastly, complete the backside of this sheet to find your
target heart rate zone.
Standard 6.4.5 Explain methods of monitoring heart rate intensity.
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