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: