7/28/2019 Phys Fitness

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7/28/2019 Phys Fitness

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Target Zone Heart Rate

-To calculate your heart rate zone, you must first

determine your average maximum heart rate.

-The maximum heart rate calculation is a basic

calculation of 220 minus your age.

-So, if you are 45 years old, your average maximum

heart rate would be 220 45 = 175 beats per minute.

-To calculate the target heart rate, or heart rate

during exercise, you will be finding a range based on

a percentage of your average maximum heart rate.

-This range is between 50 to 85%, although this

range of 50 - 85 varies on different websites.

-So, for the same 45 year old with a max heart rate of

175, the zone would be 87 148 beats per minutes.

-Of course, who wants to hold their wrist for a full 60

seconds to make sure they are within the targeted

range, especially while running on the treadmill?

-So, lets break that down to just 10 seconds, which is

known as your 10 second heart rate. This will beeasier for you to manage while you are working out.

-Simply divide your targeted heart rate by 6 to get a

10 second interval. In our example, the target heart

rate zone for 10 seconds would be 14 24 beats per

10 seconds.

Maximum Heart Rate

-Athletes who use a heart rate monitor as atraining aid need to identify their actual maximumheart rate in order to determine their

appropriate training zones. Maximum heart rate(MHR) can be determined by undertakinga maximum heart rate stress testwhich although

relatively short does require you to push your bodyand your heart to the very limit. It can also bepredicted using a formula but the variation in actualMHR of 95% of individuals of a given age will lie

within a range of 20 beats/minute-The easiest and best known method to calculateyour maximum heart rate (MHR) is to use the

formula

- MHR = 220 - Age

Frequency

-Frequency is the number of occurrences of a

repeating event per unit time. It is also referred to as

temporal frequency, which emphasizes the contrast

to spatial frequency and angular frequency.

Intensity

- the rate at which the activity is being performed or

the magnitude of the effort required to perform an

activity or exercise. It can be thought of "How hard a

person works to do the activity".

-The intensity of different forms of physical activity

varies between people. The intensity of physical

activity depends on an individuals previous exercise

experience and their relative level of fitness.

Consequently, the examples given below are

provided as a guide only and will vary between

individuals.

Duration

The time it takes for an exercise to last.

Mode

The way an exercise is done, one way or another.

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