Calculating Heart RateMaximum Heart RateThe Maximum Heart Rate is determined by the participants age. This is the level that must never be exceeded. Never exercise even near the maximum heart rate. Drugs, illness, coffee, andalcohol can push the heart rate todangerous levels. The maximum heart rate is determined as follows:Maximum HR = 220 - Age Resting Heart RateHeart rate is an accurate measure of your performance during the aerobic session. However, it isnot the only indicator of your fitness level. The Resting Heart Rate (RHR) is measured for threeconsecutive mornings before youget out of bed. Keep a watch or clock with a second hand to count the beats and count for 10seconds then multiply the total 10 second count by 6. The number you get is your resting heartrate. As your cardiovascular systembecomes stronger, the resting heart rate will become lower.Target Heart RateThe Target Heart Rate is the heart rate range that the participant should try to maintain duringexercise. The participants fitness level determines which of the three intensity levels Beginner,Intermediate or Advanced should bemaintained. For each category, approximately 4 to 6 weeks should pass before moving to thenext level assuming at least three aerobic sessions a week.Heart rate should be measured every 15 to 20 minutes for experienced participants of aerobicexercise and every 5 - 10 minutes for beginners. Pulse rate can be measured from one of twoanatomical sites. The carotid artery or the anterior wrist. Counting should begin within 5 seconds after exercise stops and begin withzero. Count the number of beats for 10 seconds then multiply by six to get the beats per minute.Beta Blocker medication lowers theoverall heart rate. Raising the arms overhead produces a higher heart rate known as the Pressor response. If the heart rate is too low, use full range of motion and more arm movement.Conversely, if the heart rate is too high,shorten the range of motion and reduce or eliminate arm movement. During pregnancy, heartrates should not exceed 140 bpm.There are two methods for calculation of the target heart rate. The Standard Method is the quickmethod and uses an intensity range of 60% to 90% of the maximum heart rate. The Karvonenmethod incorporates the individualsresting heart rate and is therefore the more accurate method. This method uses an intensityrange of 50% to 85%.An example calculation using the Standard Method for a 40 year old for a desired aerobicintensity of 75% would be:
Leave a Comment