Workshttf 4: Calculating Your Torgd Heart Rare 65

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WORKSHEET 4: CALCULATING YOUR TARGET HEART RATE

Karvonen Formula
.
(Rrlel to Chaptf'f 5, pages 3 ~ 3 5 .)

r~ting heart rate by countin g your pulse for one minute while you are still lyin g in bed.
First find your average
Do this on three ceaseeauve mormngs. .
Resting heart rate on the 151 morning: _ __ _ beatsrmlnute
Resting heart rare on the znd mo rning: _ __ _ beaufminule
Resting heart rate on the 3rd mcrrung: _ _ _ _ beau/minute
!l.vef'ilge Rcstinll Heart Rate (RHR): _ _ _ _ beau/minute

Steps One and TWo Exa m ple:

Find your maximum heart rate and hun rare reserv e. A 20-year-old with an
RHR of7S.
220 ,
220 l
-' I IYOU".') 20
200 -c-
7' -'

O IMHRl 125 r,

-I IIRHR) I

I I IHRR) I
j
Steps Three and Four Example:
For the- lower llmit of the- THR. calculate 60 percent 125
of the HRR and add the RHR to the answer. )C 0 .60
75.00
+ 75.00
(HRR ) 150.00

x 0.60

.0 (RHR)

o Lower end of THR

In beats /minute-
66 I N S T ' U CT O " S GUIDI JO' 'Il NlSS TH'OUc;H AU O l l e s

Steps Five a n d Six Example:

us
0For' the-HRR
upper limit of the- THR. calculate ao perce-nt
the' Iond add the RHR to the answer. )( 0.80
100.00
... 75.00
(HRRI 175.00

)I C.B{)

1_ -
(RHR )

Up~r end of THR

in bea tsrm imne

M y target heart rat e range is ...,-_ _ tc beats/minute .

(lower) {up per ]

Steps Seven and Eight Example: Example:

DiVide- bo th 'mds of the THR in beau/minute by 6 25.0 29 .1
to obtain a THR in beau per 10 seconds.
~
120.0
~ 175 .0
120.0
30.0 55.0

.tJ1__1. IL--_ (lo wer limit)

30.0
0.0
54.0

,
10

(upper li.'11it)

My target heart rat e range is to be au / IO seconds.

(Iowerl (UPpc:r1