Section IV: Determining Exercise Intensity - A - Calculating Target Heart Rate Range
Explain recovery heart rate.
Heart rate taken at the end of class after a stretch cool-down to gauge when the heart rate has returned to pre-exercise pulse.
Calculate your own: Age predicted maximal heart rate (MHR or HRmax).
Historical formula: 220-age = 220-35 = 185 bpm (beats per minute). Gellish formula: 206.9-(0.67xage)= 206.9-(0.67x35)= 206.9-23.5= 183.4
Calculate your own Target heart rate range (THRR) using HRmax.
Historical: 185 64%= .64x185 = 118.4 94%= .94x185 = 173.9 THHR = 118.4-173.9 Gellish: 183.5 64%= .64x183.5 = 117.4 94%= .94X183.5 = 172.5 THHR = 117.4 - 172.5
How does increased cardiorespiratory fitness affect resting heart rate?
It reduces it.
Calculate your own Target heart rate range using heart rate reserve (HRR) and the Karvonen formula.
Karvonen Formula (Historical HRmax) (HRmax-HRrest)x%desired high/low intensity + HRrest HRmax = 185 HRrest= 78 HRreserve = 185-78=107 HR64%HRR = (0.64x107)+78=146.5 HR94%HRR = (0.94x107)+78=178.6 Training HR range (THRR) =146.5-178.6
How do THRR and HRR differ?
THRR is calculated using only the HRmax. HRR factors in the HRrest and uses the range between it and the HRmax to calculate the percentages for high/low intensity.
Explain resting heart rate (RHR).
The pulse rate while still lying down in the morning before arising.