What is Heart Rate?What is Heart Rate?

The number of heart beats per The number of heart beats per minute.minute.

Heart rate is expressed as Heart rate is expressed as beats beats per minute per minute or bpm.or bpm.

How can heart be used?How can heart be used?

• Heart rate is used by medical Heart rate is used by medical professionals to help professionals to help diagnosediagnose and and tracktrack medical conditions. medical conditions.

• It is also used by It is also used by athletesathletes to get the to get the most out of training. most out of training.

What is resting heart rate?What is resting heart rate?

A person's heart rate when they are at A person's heart rate when they are at rest,rest, that is lying down but awake, and not that is lying down but awake, and not having recently exerted themselves.having recently exerted themselves.

What is the average resting What is the average resting heart rate?heart rate?

The average resting heart rate ranges The average resting heart rate ranges between between 60 to 80 60 to 80 beats per minute.beats per minute.

Well trained athletes may have a resting Well trained athletes may have a resting heart rate of 60 bpm or lower.heart rate of 60 bpm or lower.Lance Armstrong – 32Lance Armstrong – 32Miguel Indurian and Alberto Contador – mid Miguel Indurian and Alberto Contador – mid

20’s (cyclists)20’s (cyclists)Ryan Hall – 29 (marathoner)Ryan Hall – 29 (marathoner)

What is Maximum Heart Rate?What is Maximum Heart Rate?

The The highest highest number of heart beats number of heart beats individuals should achieved during individuals should achieved during physical exertion and depends on age.physical exertion and depends on age.

The most common formula used is The most common formula used is 220 – 220 – ageage

220 - 43= 177 bpm220 - 43= 177 bpmAs age iAs age increasesncreases, MHR , MHR decreasesdecreases

What is Target Heart Rate Zone?What is Target Heart Rate Zone?

MHR is used to determine THRZMHR is used to determine THRZBecause individuals could only maintain Because individuals could only maintain

MHR for MHR for 22 minutes before hitting the wall, minutes before hitting the wall, a a %% of MHR is used during training. of MHR is used during training.Range Range between 60% to 80%between 60% to 80%Athletes may train as high as 90-95% of Athletes may train as high as 90-95% of

MHRMHR

Should I train at 60 or 80% of Should I train at 60 or 80% of MHR?MHR?

Dependent upon Dependent upon personal goalspersonal goalsGoal: Goal: Weight lossWeight loss

60%60% Fuel source - Fuel source - fatsfats 40-6040-60 minutes minutes

Goal: ↑ Goal: ↑ Cardio fitnessCardio fitness80%80% (athletes train as high as 95% of MHR) (athletes train as high as 95% of MHR)Fuel source - Fuel source - carbohydrates carbohydrates 2020 minutes minutes

How do I calculate my THRZ?How do I calculate my THRZ?

Formula:Formula:

220 – age = MHR220 – age = MHR MHR X .60 =MHR X .60 = MHR X .80 =MHR X .80 =

THRZ = .60 to .80 THRZ = .60 to .80

Example:Example:

220 – 43 = 177 MHR220 – 43 = 177 MHR 177 x .60 = 106 bpm177 x .60 = 106 bpm 177 x .80 = 142 bpm177 x .80 = 142 bpm

THRZ = 106 – 142 THRZ = 106 – 142 bpmbpm

Monitoring Heart RateMonitoring Heart Rate

Two convenient sites to useTwo convenient sites to useRadialRadial pulse at the base of the thumb of pulse at the base of the thumb of

either handeither handCarotidCarotid pulse at the side of the neck pulse at the side of the neckCount heart beats for 6 seconds and Count heart beats for 6 seconds and

multiply by 10 ( add 0 to #)multiply by 10 ( add 0 to #)e.g. 16 beats x 10 = 160 bpme.g. 16 beats x 10 = 160 bpm

3-2-13-2-1

What 3 numbers do you use to What 3 numbers do you use to determine THRZ? determine THRZ?

What 2 locations can heart rate be What 2 locations can heart rate be taken?taken?

What should one do if heart rate is What should one do if heart rate is below THRZ? Above? below THRZ? Above?