Transcript Target heart rate training

A helpful way to track
your exercise routines intensity
and help you keep going
What is an appropriate level of
exercise ?

How do I know how hard I am working ?
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Your heart rate can tell you everything
you need to know.
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The Talk Test :
◦ If you are able to talk during your workout
without a great deal of strain, you’re most
likely in your comfort zone.
◦ This will ensure a safe and comfortable level of
exercise.
◦ Drawback :The talk test method is subjective
and easy to not work hard enough. So it
should be used in conjunction with taking a
pulse
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A better way is to use your heart rate.
One way to check is:
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Heart rate training is knowing and using
your heart rate to measure your exercise
intensity.
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As you know the harder you play the
faster your heart beats
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Exercise Physiologists have divided heart
rates into training zones and use a simple
math equation is to find each individuals
training zones.
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The three training zones are;
◦ Fat burning
◦ Aerobic
◦ Anaerobic
◦ Lets take a look at the what we use for in the
equation to find each of these training zones.
Target heart rate training zones

It has long been accepted as an
approximation, that your Maximum
Heart Rate (MHR) starts out at 220 beats
per minute and falls by one beat each
year. Therefore, you can calculate your
Maximum Heart Rate by deducting your
age from 220. So a good estimate of
Maximum Heart Rate for a 40 year old is
180 (220-40 (age)) and for a 20 year old
is 200 (200-20).
Maximum Heart Rate

220 – age= MHR
◦ There are a number of factors that impact upon
our Maximum Heart Rate, so remember
this is a starting point.
Calculate your Maximum Heart
Rate now.
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The type of sport: The calculations relate to
running. MHR for swimming and cycling may be
lower by 5 to 10 bps.
Your level of Activity: When you are younger
high levels of activity tend to lower your
maximum heart rate, however as you get older
(over 50) a history of strong training usually
results in your ability to maintain your MHR at
slightly higher levels
Sex: Females tend to have a higher MHR then
males
To establish your actual MHR you should do a
properly supervised test.
Factors which affect MHR

Taking your RHR (resting heart rate) is
essential to train effectively.
◦ Stretching between our MHR and our RHR is
our Heart Rate Reserve(HRR).
◦ It is in this HRR that you will find the three
training zones.
◦ To find your resting heart rate you take it when
you first wake up from sleeping or a nap.
NEXT- find your Resting Heart
Rate
Sample training zones
The difference between your maximum
HR and your resting heart rate.
 Your resting heart rate is what your body
needs to maintain functions when resting,
your basal metabolic rate.
 Max HR – RHR = HRR
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What is Heart rate reserve ?
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. In this range you are developing your
basic endurance and aerobic capacity.
This zone is great for burning fat
compared to the effort you put in. Other
zones will also burn up your fat but you
will have to work harder to burn up the
same amount.
Fat Burning Zone
(50 to 65%)
60-65% MHR
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Total Calories expended per min.

Fat Calories expended per min.
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Total Calories expended in 30 min.
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Total Fat calories expended in 30 min
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Percentage of fat calories burned
The example
4.86
2.43
146
.
73
50%
80-85% MHR
6.86
2.7
206
82
39.85%
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This zone is great for your cardiovascular
system. This helps your muscles become
stronger and more efficient and you
develop your bodies ability to transport
oxygen to (and carbon dioxide away from)
your muscles. You should be spending the
majority of your training time in this zone.
Aerobic training zone
(65 to 80%)
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Entering this zone is a sign that you have
become serious about your sport. In this
zone your body develops its ability to handle
lactic acid. An anaerobic workout takes place
when you are working so hard that your body
cannot keep up with the production of fuel
and oxygen and so you need to dip into your
reserves. When you dip into your reserves
you produce numerous waste products –
principally lactic acid.
Anaerobic Zone
(80 to 90%)
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220- Age=Max HR- RHR=HRR
220-15 = 205 - 60 =145
145 x .55 = LFBZ + RHR = 55% THR
145 x .55 = 79.75 + 60 = 139.75 (140)
This is your 55% THR for Beginning FBZ
do this exact equation replacing .55 with
.65 - .85 and.95 to finish finding your target
heart rates zones for Fat Burning, Aerobic
training and Anaerobic training.
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The Equation to find your training
Zones
Target heart rate training allows you to
control your exercise routine by keeping
track or how hard you are working by
keeping track of your heart rate during
exercise.
Staying in your proper target heart rate
zone means you seeing better results
from your exercise routine.
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