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Heart Rate and Pulse
Heart Rate
• The number of times your heart beats in one minute
• Taking your heart rate can be a good indication of your overall heart health
Why should you care about your heart rate during exercise?
• By knowing your heart rate during exercise you can:– Get the most out of your workout– Avoid overexertion– Stay at an intensity level appropriate to meet goals
Finding your pulse
• 2 places to find pulse– Use 2 fingers, never thumb because it has it’s own
pulse– On either wrist (Radial artery)
– On either side of the neck (Carotid artery)
Calculating Beats per Minute (BPM)
• 6 Second Count– Multiply the number by 10
• 10 Second Count– Multiply the number by 6
• 15 Second Count– Multiply the number by 4
Factors influencing heart rate
• Activity level• Fitness level• Air temperature• Body position (standing up or lying down, for
example)• Emotions• Body size• Medication use
Resting Heart Rate
• Also known as A.M. heart rate• Heart rate first thing in the
morning, before you get out of bed.
• Normal resting heart rate is between 50-90 beats per minute.
• For a well-trained athlete, a normal resting heart rate may be closer to 40 beats a minute.
• A lower resting heart rate generally means more efficient heart function and better cardiovascular fitness.
Ambient heart rate
• The heart rate when the body is awake but sedentary.– Sedentary: sitting or resting
• Example: – resting in a sitting position,
watching tv or working on the computer
• Normal range is usually between 50-90 bpm
Recovery Heart Rate
• The hearts ability to return itself after being elevated during exercise
• The higher the fitness level, the faster the drop in heart rate
• Recovery heart rate measurement is 1 to 2 min.
• Total recovery heart rate may require as much as an hour
Delta Heart Rate
• The measure of the heart’s response to a change in position.
• For example: the heart rate is taken when lying down and then while sitting. The difference (lying down heart rate- sitting heart rate) is the delta heart rate
• A higher delta heart rate may indicate a less fit cardiovascular system.
Maximum Heart Rate (MHR)
• The maximum number of times the heart can contract (beat) in one minute
• It is calculated by subtracting one’s age by 220.
• 220-27=193• My maximum heart rate is 193 bpm• What is your maximum heart rate?
220- = .
Target Heart Rate Zone (THRZ)
• The rate at which your cardiovascular system receives the most benefits from exercise without working too hard
• Overall target heart rate zone is 60-90% of your MHR
• You should be in your target heart rate zone at least 30 minutes per day to receive benefit
Calculating THRZ
• Is calculated by calculating 60-90% of your MHR.
• Example– Age = 27– MHR = 193 (220-27)– THRZ= 193 X .60= 115. 8
193 X .90= 173.7
THRZ: 116-174 bpm
Calculating your Target Heart Rate Zone
• MHR: • MHR x .60= • MHR x .90=
• Now round it
Target Heart Rate Zone: