Lesson 15 - Physical Education for Body, Mind and Spirit
Lesson 15 - Physical Education for Body, Mind and Spirit
Lesson 15 - Physical Education for Body, Mind and Spirit
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Heart Rate<br />
Activity Sheet <strong>15</strong>.3<br />
Finding Your Target Heart Rate Zone<br />
To calculate your Target Heart Rate Zone, use the following <strong>for</strong>mula:<br />
1. 220 - (your age) = Max Heart Rate (MHR)<br />
2. Measure your resting heart rate (RHR).<br />
3. MHR - RHR (resting heart rate) = Heart Rate Reserve (HRR)—The difference<br />
between your resting <strong>and</strong> maximum heart rates.<br />
4. HRR x % of intensity = Training Range %<br />
5. Training Range % + RHR = Target Heart Rate<br />
Let’s break the <strong>for</strong>mula apart. First, find your Maximum Heart Rate <strong>and</strong> your Resting<br />
Heart Rate:<br />
1. 220 - ____ = ____<br />
AGE Max. Heart Rate (MHR)<br />
2. Resting Heart Rate(RHR) ____<br />
3. ____ - ____ = ____<br />
MHR RHR Heart Rate Reserve (HRR)<br />
Now that you have your Maximum Heart Rate <strong>and</strong> your Heart Rate Reserve you can<br />
calculate your Heart Rate <strong>for</strong> the following zones.<br />
Weight Management Zone<br />
40% of Target Heart Rate Zone<br />
___ x .40 = ______<br />
HRR Training Range 45% (TR %)<br />
_____ + ____ = _______<br />
TR% RHR HR at low end of Weight Management Zone<br />
50% of Target Heart Rate Zone<br />
____ x .50 = ______<br />
HRR Training Range 50% (TR %)<br />
_____ + ____ = ______<br />
TR% RHR HR at high end of Weight Management Zone<br />
Nutrition <strong>and</strong> <strong>Physical</strong> Activity <strong>for</strong> Lifelong Fitness <strong>Lesson</strong> Fifteen • <strong>15</strong>4<br />
ETR Associates
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