CALCULATING HEART RATES

Formulas and examples for moderate physical activity using

percentage of heart rate reserves.

Example

Example is for a 22 year-old person with a resting heart rate of 68 beats per minute.

The target zone for this twenty-two year-old is 120-

179 beats per minute.

Formulas, Examples and Self- Calculations

• Formulas/Examples:– Heart rate– Heart reserve– Threshold heart tr

aining rate– Upper limit target

heart rate

• Self-Calculations:– Heart rate– Heart reserve– Threshold heart tr

aining rate– Upper limit target

heart rate

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Formula for Calculating Heart Rates

Formula:220 - Age (in years) = Maximal Heart Rate

Example: 220 – 22 = 198

Formula for Calculating Your Heart Rate

Formula:220 - Age (in years) = Maximal Heart Rate

Your Heart Rate: 220 – ______ = ______

Formula for Heart Rate Reserve

Formula:Maximal Heart Rate – Resting Heart

Rate = Heart Rate Reserve

Example:198 – 68 = 130

Formula for Your Heart Rate Reserve

Formula:Maximal Heart Rate – Resting Heart

Rate = Heart Rate Reserve

Your Heart Rate Reserve:______ – ______ = ______

Formula for Threshold of Training Heart Rate

Formula:Heart Rate Reserves X 60% + Resting

Heart Rate = Threshold Heart Rate

Example:130 X .60 = 78 + 68 = 146

Formula for Your Threshold of Training Heart Rate

Formula:Heart Rate Reserves X 60% + Resting

Heart Rate = Threshold Heart Rate

Your Threshold of Training Heart Rate:_____ X .60 = _____ + _____ = _____

Formula for the Upper Limit Target Heart Rate

Formula:Heart Rate Reserve X 85% + Resting

Heart Rate = Upper Limit Target Heart Rate

Example:130 X .85 = 110.5 (111) + 68 = 179

Formula for Your Upper Limit Target Heart Rate

Formula:Heart Rate Reserve X 85% + Resting

Heart Rate = Upper Limit Target Heart Rate

Example:_____ X .85 = _____ + _____ = _____

Multiple Choice: Which of the following is the formula for Heart Rate Reserve?A. Maximal Heart Rate – Resting

Heart Rate = Heart Rate ReserveB. Heart Rate Reserve X 85% +

Resting Heart Rate = Heart Rate Reserve

C. Heart Rate Reserve X 85% + Resting Heart Rate =Heart Rate Reserve

D. None of the above

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