Target Heart Rate

PEAC 251-01Ian L. Torres

Lesson 1 Understanding and Achieving Target Heart Rate

Intro.5min

Explain THRMonitor RHR and record on paper.

Karvonen MethodHand out THR worksheet.

Each student is engaged in act. and now has a personal connection to class.

Warm Up5min

Stretch, low intensity run in place.

Stretch legs and back primary muscle groups that will be part of exercise.

Each student will participate in the stretch to minimize muscle injury.

Activity10min

• High intensity run in place w/ knees high

• Jumping Jacks• Moderate Intensity

R.I.place• Squat Jumps w/

switch.

Each individual exercise will be done for aprox 1 min after the 4 are completed give 1 min break then repeat. Monitor students for un-normal fatigue.

Each student will be engaged in the exercise and be modified if too intense. To achieve MHR.

Cool Down5min

Walking lap around gym while measuring MHR add to work sheet and to calculate personal THR.

Student will monitor their MHR then add it to their worksheet.

Student will add info to personal worksheet, which will be recorded for future use. Student keeps worksheet to stay aware of their THR.

Name:_____________Date:______________Class:______________

How to Calculate Your Target Heart Rate (Karvonen Method)

1. Find your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute: ________= (RHR)

2. Find your maximum heart rate and heart rate reserve.1. Subtract your age from 220.: 220-age( )=___= (HRmax)2. Subtract your RHR from your Hrmax: ___-_____= = Heart rate reserve

(HRmaxRESERVE)3. Calculate the lower limit of your THR. Figure 60% of the HRmaxRESERVE (multiply

by 0.6) and add your RHR to the answer.: (___x_.6)+ _=___4. Calculate the upper limit of your THR. Figure 80% of the HRmaxRESERVE

(multiply by 0.8) and add your RHR to the answer.: ( x 0.8)+ =____5. Combine the values obtained in steps 3 and 4 and divide by the number 2. This is

your target heart rate (THR): ( + ) / 2 =____