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MAXIMUM
HEART
RATE
What is normal heart
rate?
Answer From Edward R. Laskowski, M.D.
A normal resting heart rate for adults ranges
from 60 to 100 beats per minute. Generally,
a lower heart rate at rest implies more
efficient heart function and better
cardiovascular fitness.
You can estimate your maximum heart rate
based on your age. To estimate your maximum
age-related heart rate, subtract your age from
220. For example, for a 50-year-old person, the
estimated maximum age-related heart rate
would be calculated as 220 – 50 years = 170
beats per minute (bpm).
The figures are averages, so use them as a general guide.
Average Maximum Heart
AGE Target HR Zone 50-85 % Rate,100%

100-170 beats per minute

20 YEARS 200 bpm
(bpm)

30 95-162 bpm 190 bpm

35 93-157 bpm 185 bpm

40 90-153 bpm 180 bpm

45 88-149 bpm 175 bpm

The figures are averages, so use them as a general guide.
Average Maximum Heart
AGE Target HR Zone 50-85 % Rate,100%

85-145 beats per minute

50 YEARS 170 bpm
(bpm)

55 83-140 bpm 165 bpm

60 80-136 bpm 160 bpm

65 78-132 bpm 155 bpm

70 75-128 bpm 150 bpm

 How do we find our pulse or heart
rate?

Now that you have a target, you can monitor

your heart rate to make sure you’re in the zone. As
you exercise, periodically check your heart rate. A
wearable activity tracker makes it super easy, but
if you don’t use one you can also find it manually:

• Take your pulse on the inside of your wrist, on the

thumb side.
• Use the tips of your first two fingers (not your
thumb) and press lightly over the artery.
• Count your pulse for 30 seconds and multiply by 2
to find your beats per minute.
IDEAL BODY WEIGHT
Ideal body weight (IBW) is defined as weight for height at
the lowest risk of mortality. This definition results from a
century's research on the association between anatomical
characteristics and health. Employing weight, height, and
frame size, IBW is calculated via height-weight table.
What is ideal body weight in kg?

The World Health Organization's (WHO) recommended

healthy BMI range is 18.5 - 25 for both males and
females. Based on the BMI range, it is possible to find out
a healthy weight for any given height.

B. J. Devine Formula (1974)

Male: 50.0 kg + 2.3 kg per inch over 5 feet

Female: 45.5 kg + 2.3 kg per inch over 5 feet

MAGPULONG,GRAC
EL D.
BEED 3B

Thank you and God

Bless everyone!