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03 Fahey7/e 1/19/06 8:08 AM Page 45 . carys mclean me! Nar Section Date ¥ VS ge LabA3-6 Target Heart Rate Zone Using the Heart Rate Reserve Method Determining Your Target Heart Rate Zone Determine your resting heart rate: After 10 minutes of complete rest, measure your pulse either al your wrist or at one of your carotid arteries. 90 Resting heart rate (RHR): 2. Determine your maximum heart rate: If you cannot take a treadmill test to measure your maximum rate precisely, approximate it hy subtracting your age from 220 Maximum heart rate (MHR): 220 - = bpm Toned TRARY 3. Determine your heart rate reserve by subtracting your resting heart rate from your maximum heart rate. Heart rate reserve (HRR);__ (MR) bpm TARE a Determine your target heart rate, Training effects occur when heart rate is higher than resting heart rate by an amount that is 50-85% of HRR. Multiply your heart rate reserve by 50% and 85% and then add the resuk to your resting heart rate. (Ifyou have a very low level of fitness, use 40% of heart rate reserve Lo calculate the lower end of your targel heart rate range.) 112 90 50% training intensity = ( *0.50)+ RR AR) 85% Lraining intensity = ( 112 x0.89) + 90 = _ 185 — TARR) TRI Target heart rate zones__146 to__ 185 _ bpm Fahey!Insel/Rath, Fit and Well Seventh Edition. © 2007 The McGraw-Hill Companies. 146 Example: A 19-year-old female with a resting heart rate of 65 bpm 65 bpm 220-19 = 201 bpm 201-65 = 136 (0.50 x 136) + 65 = 133 bpm (0.85 x 136) + 65 = 181 bpm Tats get heart rate zone = 133 to 18) bpm bpm bpm aN 
