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| Target Heart Rate | ||||
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Time
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Jump Ropes
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Line Touches
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Running
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Stair Steps
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| 5 min. | ||||
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Directions: After each circuit, take your pulse for six seconds. Multiply the number by 10. The answer you received is the amount of times your heart beats in one minute. Please record your answer in the appropriate box.
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| Target Heart Rate Calculator | |
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How to Take Your Pulse
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Your Target
Heart Rate is: 122-173 |
Exercise aerobically. Using the pads of your index and middle fingers on one hand, find the pulse on the other hand. Your pulse is located just above your wrist bone. Press down lightly until you feel a throbbing sensation. You can also take your pulse from the artery located to the right or left your "adam's apple:. Once you've found your pulse, look at second hand of your watch and count the beats for 10 seconds. The first pulse you feel will be counted as zero, then continue counting. Compare your 10 second count and see if you fall within your recommended target heart rate zone.
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10 seconds count:
20-28 |
Don't be discouraged if you don't fall within your zone. Start an areobic program slowly and work up to your goal. Your health and safety are key and there are no circumstances under which you can do this without a physician's approval. No matter what your goal, if you ever feel light headed, or dizzy, stop exercising.
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| A Way to Work Out |
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| Calculating Your Target Heart Rate |
| Directions: Complete the following steps to determine your target heart rate range while you exercise. (You do not have to turn this page in.) |
| Step 1: Use the following formula to determine your maximum heart rate: 220 - age = maximum heart rate |
| Step 2: Determine your target heart rate at 60% of maximum: predicted maximum heart rate x .80 = 80% of maximum heart rate. |
| Step 3: Determine your target heart rate at 90% of maximum: predicted maximum heart rate x .90 = 90% of maximum heart rate. |
| Step 4: Write your exercise heart rate range: My exercise heart rate should be no less than _________ beats per minute and no more than _________ beats per minute while I exercise in order to achieve the proper intensity for cardio-respiratory fitness. |
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