CALCULATING HEART RATES Formulas and examples for moderate physical activity using percentage of...

CALCULATING HEART RATES

Formulas and examples for moderate physical activity using

percentage of heart rate reserves.

Example

Example is for a 22 year-old person with a resting heart rate of 68 beats per minute.

The target zone for this twenty-two year-old is 120-

179 beats per minute.

Formulas, Examples and Self- Calculations

• Formulas/Examples:– Heart rate– Heart reserve– Threshold heart tr

aining rate– Upper limit target

heart rate

• Self-Calculations:– Heart rate– Heart reserve– Threshold heart tr

aining rate– Upper limit target

heart rate

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Formula for Calculating Heart Rates

Formula:220 - Age (in years) = Maximal Heart Rate

Example: 220 – 22 = 198

Formula for Calculating Your Heart Rate

Formula:220 - Age (in years) = Maximal Heart Rate

Your Heart Rate: 220 – ______ = ______

Formula for Heart Rate Reserve

Formula:Maximal Heart Rate – Resting Heart

Rate = Heart Rate Reserve

Example:198 – 68 = 130

Formula for Your Heart Rate Reserve

Formula:Maximal Heart Rate – Resting Heart

Rate = Heart Rate Reserve

Your Heart Rate Reserve:______ – ______ = ______

Formula for Threshold of Training Heart Rate

Formula:Heart Rate Reserves X 60% + Resting

Heart Rate = Threshold Heart Rate

Example:130 X .60 = 78 + 68 = 146

Formula for Your Threshold of Training Heart Rate

Formula:Heart Rate Reserves X 60% + Resting

Heart Rate = Threshold Heart Rate

Your Threshold of Training Heart Rate:_____ X .60 = _____ + _____ = _____

Formula for the Upper Limit Target Heart Rate

Formula:Heart Rate Reserve X 85% + Resting

Heart Rate = Upper Limit Target Heart Rate

Example:130 X .85 = 110.5 (111) + 68 = 179

Formula for Your Upper Limit Target Heart Rate

Formula:Heart Rate Reserve X 85% + Resting

Heart Rate = Upper Limit Target Heart Rate

Example:_____ X .85 = _____ + _____ = _____

Multiple Choice: Which of the following is the formula for Heart Rate Reserve?A. Maximal Heart Rate – Resting

Heart Rate = Heart Rate ReserveB. Heart Rate Reserve X 85% +

Resting Heart Rate = Heart Rate Reserve

C. Heart Rate Reserve X 85% + Resting Heart Rate =Heart Rate Reserve

D. None of the above

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