Victoria Jensen

Part I: Pulse Rate

Take your pulse at the wrist, as described on the Work Out tab of 4.02, and record it below. Your count for 30 seconds __26_ x 2 = _52__ bpm Count again for 1 minute only = __54_ bpm

Part II: Resting Heart Rate (RHR)

a. Record your heart rate for an equivalent of a minute. b. Do not eat for two hours prior to taking your resting heart rate. c. Sit or lay down for at least 30 minutes before taking resting heart rate. d. An ideal time to take your resting pulse is immediately after waking from a night's sleep. Take your resting heart rate for three days then find the average for three days. Day 1 __53___ Day 2 _55___ Day 3 ___56__ Total __164___ divide by 3 = __56.3___ This is your Resting Heart Rate

Part III: Computing Your Target Heart Rate Zone (THR)

Your THR Zone is a range in which you are giving your heart a good workout. Exercising in your THR Zone yields the greatest benefit from exercise. Read the following information and study the examples provided before completing this activity.

1. Obtain your Maximum Heart Rate (MHR) by subtracting your age from 220.

Example 220 21 = 199

Your Information 220 - __17__ = ___203_ (your MHR)

2. Subtract your resting heart rate (RHR) that you calculated in Part II above from the maximum heart rate (MHR) that you just determined in Step 1. Your Information (MHR RHR = ____) ___203_ - _56___ = _147____

Example 199 - 70 (RHR) = 129

3. Determine the percent of heart rate reserve at which you choose to train.
The lower limit of heart rate reserve for training purposes is 50% of your answer from Step 2. The safe upper limit is 85% of your answer from Step 2. Example Lower Limit 129 x .50 = 64.5 Example Upper Limit 129 x .85 = 109.7 Your Lower Limit __147__ x .50 = __73.5__ Your Upper Limit

__147__ x .85 = __124.95__

4. Add your resting heart rate to your answer from step 3.

Example Lower Limit 64.5 +70 (RHR) = 134.5

Example Upper Limit 109.7 +70 (RHR) = 179.7

Your Lower Limit ___73.5_ + _56___ = __129.5__

Your Upper Limit __124.95__ + __56__ = __180.95__

Part IV: Recovery Heart Rate

1. What is an acceptable recovery heart rate level five minutes after exercising? 70-120

2. What is an acceptable recovery heart rate level 10 minutes after exercising? 60-80

3. What should you do in regard to the intensity of your workout if your post-exercise heart rate is above either the five- or 10-minute levels? lower the intensity 4. What are some different ways to monitor your heart rate? Which method will you use and why?
heart rate monitor, timing yourself, have someone else time you Ill time myself because its the most convenient method