Physical Education Area

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Physiological Indicator

A. Normal Resting Heart Rate

A healthy resting heart rate for adults is 60 to 80 bpm. Adults with a high level of fitness may have a resting heart rate below 60 and
some elite endurance athletes (such as marathon runners or professional cyclists) have a resting heart rate below 40. An average adult
resting heart rate range is 60 to 100 bpm.

What Your Resting Heart Rate Means

Your resting heart rate will become lower as you improve your fitness. Vigorous aerobic exercise, such as running or cycling, has the
most effect on lowering your resting heart rate. Moderate-intensity exercise such as brisk walking has less effect. RHR is lowered as
the heart muscle becomes stronger and is able to pump out more blood per heartbeat. The body needs fewer heart beats to pump the
same amount of blood. If your heart muscle is weak, it needs to beat more times to pump the same amount of blood
Resting Heart Rate Charts
You can use these charts to see where your resting heart rate ranks:
Men
 Age 18-25: Athlete 49-55 | Excellent 56-61 | Good 61-65 | Average 70-73 | Poor Over 82
Women
 Age 18-25: Athlete 54-60 | Excellent 61-65 | Good 66-69 | Average 74-78 | Poor Over 85
**Assignment:
Your resting heart rate should be taken first thing in the morning, before getting out of bed. For 5 days get your Resting Heart Rate

Day 1 Day 2 Day 3 Day 4 Day 5

B. Rate of Perceived Exertion

Exercise intensity is important to gauge because it can tell you whether you are working too hard or not working hard enough. One
common way to do this is using a Rating of Perceived Exertion (RPE)

What Is Perceived Exertion?

Perceived exertion is how hard you feel your body is working. When you are exercising your heart beats faster, your breathing becomes
faster and deeper, you work up a sweat, and your muscles begin to tire and complain. These feelings are not objective as when you
actually measure your heart rate, but they can give you a number that is an estimate of your heart rate and your exercise intensity zone.

Heart Rate Low Intensity Moderate Aerobic Zone Vigorous Maximum

Zone Intensity Intensity
Age 50-60% 60-70% 70-80% 75-85% 100%
18-20 97-116 bpm 116-135 bpm 135-155 bpm 145-164 bpm 194 bpm

Your Maximum Heart Rate Formula:

For men 206.9 - (0.67 x age)
For women the MHR 206 - (.88 x age)
**Journal, Medicine & Science in Sports & Exercise. By Paige Waehner | Reviewed by Richard N. Fogoros, MD Updated May 23, 2018

Assignment:
Compute your Maximum Heart Rate using the formula above.