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Heart Rates

Resting Heart Rate• HR changes throughout day (increases during

daylight hours, decreases during night)• Resting HR is first thing in the morning, before

you get out of bed• RHR= key indicator of overtraining or other

stress• Will decrease as a result of positive training• Students could save more than 700 million

heartbeats in their lifetime

Ambient Heart Rate• Measured when body is awake, but sedentary• Changes because of the same stimuli that

influences all heart rates including:– Body position, external influences, temperature,

hydration, food ingested, internal influences (fatigue, stress, hunger, sleep, medication)

• Normal is about 50-90

Delta Heart Rate• Measure of the hearts response to a change in

body position• Most common assessment is measured from a

sitting to a standing position• The difference is the Delta HR• A healthy heart can adjust efficiently to these

small changes in workload• EX: Higher DHR might indicate a less fit

cardiovascular system, but could indicate stress from internal or external conditions

Recovery Heart Rate• Measures the cardiac pumps’ ability to return to

normal after exercise• The better the recovery HR, the fitter the student• Two Types:– Intrarecovery: time it takes for the heart to recover

within one workout session– Interrecovery: time it takes for the heart and specific

muscle groups to completely recover between workout sessions

• Slow inter rates could indicate less fit CV system of heart related condition

Max Heart Rate• The max number of times the heart can

contract in one minute• FACTS:– It is genetically determined– It’s a fixed number– It cannot be increased by training– In sedentary people, it declines with age– In children, it is often measured above 200 bpm

FACTS continued• It tends to be higher in women than in men• It is affected by drugs• A high max HR does not predict better athletic

performance and vice versa• It varies greatly among people of the same age• For most, it can’t be accurate using math formula• It does not vary from day to day• Testing should be conducted multiple times to

determine exact number• It is best used to set training zones, serving as principle

marker for exercise intensity

Calculating Our Max Heart Rate

For Women:210 - 1/2 your age - 5% of your body weight

For Men: 210 - 1/2 your age - 5% of your body weight + 4

•Example... Maria is 50 and weighs 150 lbs210- 25 (that's 1/2 her age) - 7.5 (that's 150*.05)