ACTIVITY 5.

2 HEART RATE RESERVE METHOD

I. Determining Heart Rate
1. Ask a classmate to partner with you, your partner will monitor the time as you count your pulse.
2. Locate your pulse.
3. Record your pulse rate.
4. Switch roles with your partner and repeat the procedure.

Now that you have already determined your heart rate, we can use this information in designing
our exercise program. How? The heart rate reserve method allows us to establish the heart rate range
consisting of the lower and upper limits. In order to gain the maximum benefit of exercise, the heart
range should be 50-80 of your maximum heart rate (MHR). This becomes our target heart rate during
exercises.
An estimate of a person’s Maximum Heart Rate (MHR) is 220 minus the person’s age. Below is
the step by step procedure in obtaining your Target Heart Rate Range.

II. Determining the Heart Rate Reserve (HHR)

1. Compute your estimated Maximum Heart Rate (MHR) using the formula:
Estimated MHR=220-Age
2. Establish your heart rate reserve using the following formula:
HRR=Estimated MHR-Resting Heart Rate (RHR)

Where RHR is the number of pulse you obtain while at rest. Follow the steps below when determining
your RHR:
 Upon waking up in the morning, and without getting off your bed, locate your pulse. Count the
beats for one minute and record it as your Resting Heart Rate
 It is important that you get your RHR for three or more consecutive days to determine your real
resting heart rate.
 Record the results you obtained.
 If you have different results, compute the average
 If you have a medical condition, or taking medication that somewhat alters your heart rate, it is
highly recommended to seek medical advice before starting an exercise program.
3. Compute the lower (50%) and upper limit (70%, 75%, 80%, and 85%) of your HRR:
Lower limit: 50% of HHR=HRR x 0.50
Upper limit: 70-85% of HRR = HRR x 0.70/0.75/ 0.80/0.85

4. Establish your target rate (THR) range:

THR =HRR +RHR
You will have a lower limit (using the HRR based on 50%) and an upper limit (using the HRR based on 70-
85%)

5. Record your Target Heart Rate Range

Lower limit: __________bpm
Upper limit: __________bpm at ___% (specify between 70-85%)