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Semper Fit Basic Fitness Course

# Semper Fit Basic Fitness Course

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05/20/2015

Using Heart
Rate to
Monitor
Intensity

The most common way to measure intensity is by monitoring heart rate (HR)
during the exercise session. To improve aerobic fitness, exercise at 50 to 85
percent of what is called your heart rate reserve (HRR).

Heart Rate
Training Zone

To achieve the maximum aerobic benefit from an exercise, it is best for you
to train between 50 to 85 percent of your heart rate reserve. This is called the
optimal heart rate training zone.

An example of how to compute a heart rate training zone is shown below.

Example of
Computing
Training Heart
Rate Zone

A 25-year-old Marine has a resting HR (RHR) of 60 beats per minute (BPM).
What should his training heart rate zone be?

Step

Action

1

Compute maximum heart rate.

MHR = 220 - age
MHR = 220 - 25 = 195 beats per minute

2

Compute the heart rate reserve.

HRR = MHR - RHR
HRR = 195 BPM - 60 BPM = 135 beats per minute

3

Compute 50 percent of the heart rate reserve and add this to the resting
heart rate to find the low end of the target heart rate (THR).

Low-end THR = (.50 x 135 BPM) + RHR
Low-end THR = (68) + 60 = 128 beats per minute

4

Compute 85 percent of the heart rate reserve and add this to the resting
heart rate to find the high end of the target heart rate (THR).

High-end THR = (.85 x 135 BPM) + RHR
High-end THR = (115) + 60 = 175 beats per minute

5

His training zone should be between 128 and 175 beats per minute to get
an aerobic benefit from his training.

If the heart rate is lower than that when training, he is not taxing the
heart and lungs enough. If the heart rate is higher than that during
training, he is using a different energy system to supply fuel to the
muscles and he will fatigue quickly.

MCI Course 4133

5-21

Study Unit 5, Lesson 2

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