Finding your heart rate and calculating your Target Heart Rate In this exercise your will first find your resting heart rate and then calculate your exercise target heart zone Part 1 Find your resting heart rate Try using both your carotid and radial pulse Use a 15 second interval and record your results One is likely easier for you to find this will be the one you will use while testing (or you may use a heart rate monitor) https www youtube com watch v nT5WRRfQzRU Resting heart rate a Which location did you choose to find your heart rate (Underline one) Radial or Carotid b What is your heart rate in 15 secs X 4 Beats Per Minute (BPM) PART 2 Discover your target heart rate zone for exercise Using your resting heart rate (BPM) and your age find your target heart rate zone using the chart below What is your target heat zone (provide both numbers) Resting Heart Rate Age Less than 25 25 29 30 34 35 39 40 44 45 49 50 54 55 59 60 64 Over 65 below 50 Target Zone 108 108 173 106 106 172 104 104 167 102 102 163 100 100 159 98 98 155 96 96 150 94 94 146 92 92 142 90 90 139 50 54 Threshold Target Zone 111 111 174 109 109 172 107 107 168 105 105 163 103 103 160 101 101 155 99 99 151 97 97 146 95 95 143 93 93 140 55 59 Threshold Target Zone 114 114 174 112 112 173 110 110 168 108 108 164 106 106 160 104 104 156 102 102 151 100 100 147 96 96 143 96 96 140 60 64 Threshold Target Zone 117 117 175 115 115 174 113 113 169 111 111 165 109 109 161 107 107 156 105 105 152 103 103 148 101 101 144 99 99 141 65 69 Threshold Target Zone 120 120 176 118 118 173 116 116 170 114 114 165 112 112 161 110 110 157 108 108 153 106 106 149 104 104 144 102 102 142 70 74 Threshold Target Zone 123 123 177 121 121 173 119 119 171 117 117 166 115 115 162 113 113 158 111 111 154 109 109 150 107 107 145 105 105 143 75 79 Threshold Target Zone 124 124 174 123 123 172 122 122 168 121 121 164 119 119 163 117 117 160 116 116 157 114 114 155 113 113 151 112 112 143 80 85 Threshold Target Zone 127 127 174 124 124 172 123 123 169 122 122 165 121 121 164 119 119 161 118 118 158 117 117 156 116 116 152 114 114 144 86 and over Threshold Target Zone 130 130 175 125 125 173 126 126 169 125 125 166 124 124 164 123 123 162 121 121 159 119 119 157 117 117 154 117 117 145

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Finding your heart rate and calculating your Target Heart Rate In this exercise your will first find your resting heart rate and then calculate your

Finding your heart rate and calculating your Target Heart Rate

In this exercise your will first find your resting heart rate and then calculate your exercise target heart zone .

Part 1: Find your resting heart rate. Try using both your carotid and radial pulse. Use a 15 second interval and record your results. One is likely easier for you to find; this will be the one you will use while testing (or you may use a heart rate monitor). https://www.youtube.com/watch?v=nT5WRRfQzRU

Resting heart rate

a. Which location did you choose to find your heart rate: (Underline one) Radial or Carotid

b. What is your heart rate in 15 secs ________ X 4 = Beats Per Minute (BPM) ______________

PART 2 : Discover your target heart rate zone for exercise

Using your resting heart rate (BPM) and your age find your target heart rate zone using the chart below:

What is your target heat zone (provide both numbers) ____________

Resting Heart Rate		Age
Resting Heart Rate		Less than 25	25-29	30-34	35-39	40-44	45-49	50-54	55-59	60-64	Over 65
below 50	Target Zone	108 108-173	106 106-172	104 104-167	102 102-163	100 100-159	98 98-155	96 96-150	94 94-146	92 92-142	90 90-139
50-54	Threshold Target Zone	111 111-174	109 109-172	107 107-168	105 105-163	103 103-160	101 101-155	99 99-151	97 97-146	95 95-143	93 93-140
55-59	Threshold Target Zone	114 114-174	112 112-173	110 110-168	108 108-164	106 106-160	104 104-156	102 102-151	100 100-147	96 96-143	96 96-140
60-64	Threshold Target Zone	117 117-175	115 115-174	113 113-169	111 111-165	109 109-161	107 107-156	105 105-152	103 103-148	101 101-144	99 99-141
65-69	Threshold Target Zone	120 120-176	118 118-173	116 116-170	114 114-165	112 112-161	110 110-157	108 108-153	106 106-149	104 104-144	102 102-142
70-74	Threshold Target Zone	123 123-177	121 121-173	119 119-171	117 117-166	115 115-162	113 113-158	111 111-154	109 109-150	107 107-145	105 105-143
75-79	Threshold Target Zone	124 124-174	123 123-172	122 122-168	121 121-164	119 119-163	117 117-160	116 116-157	114 114-155	113 113-151	112 112-143
80-85	Threshold Target Zone	127 127-174	124 124-172	123 123-169	122 122-165	121 121-164	119 119-161	118 118-158	117 117-156	116 116-152	114 114-144
86 and over	Threshold Target Zone	130 130-175	125 125-173	126 126-169	125 125-166	124 124-164	123 123-162	121 121-159	119 119-157	117 117-154	117 117-145