Transcript Heart Rate - Louisville Middle School Physical Education

Heart Rate
What is Heart Rate
(HR)?
As simple as possible, your heart
rate (HR) is the number of times
your heart beats in one minute.
How do you figure out what your HR is?
Find your pulse and count the number
of times it actually beats in one
minute.
The two best places to feel your pulse is in
your neck and wrist. (We will practice
in class).
Resting HR
Resting HR, a.k.a. morning
resting heart rate, is the HR
you calculate as soon as you
wake up, before you sit up in
bed in the morning.
Resting HR is your HR at
complete rest, or at least close
to it. It is a good indicator of
your fitness level!!!
Exercise and HR
As you exercise, your HR increases.
Your body must feed the large
muscle groups that are working
while you are exercising and
therefore, your heart is working
harder to supply them with the
blood and nutrients they need!!!!
It is good to maintain an increased
HR while you are exercising,
especially for aerobic exercise!!
Max HR
Your Max HR is an approximate
and calculated number of
times your heart will beat
safely in one minute at its
highest level.
An easy, though approximate,
way to calculate your Max HR
is to take 220-your age.
Target HR
» Target HR is the HR you are trying
to reach, a goal that you set for
yourself.
» You will have a different target HR
than the person beside you because
it is personal unless a coach or
teacher sets the goal for you.
» Your target HR is going to be in the
workout zone you choose and the
Example Max and
Target HR
Max HR
220-15=205 beats per minute
(bpm)
Target HR
I want to work out at 70% of my
max HR.
I will be just inside the aerobic
training zone
I will reach 143-144 bmp and
maintain it for my workout
Methods of HR
» Some of the problems that we have
with the methods of finding specific
HRs can be as simple as body size,
age, and fitness levels.
» 220-age does not allow for gender
or body composition differences.
» Resting HR does not take into
account medical conditions or
medication.
» There are other reasons why these
methods may not be perfect, but
these methods are still proven to be
HR Reserve
» HR reserve is the difference between
your Max HR (MHR) and your
resting HR. This can be used in
conjunction with the Karvonen
Method (another way to find your
training zone and target HR) but
essentially helps find your training
zone.
» An example would be:
» Max=205
» Resting=42
Training Zones
Active Recovery Training:
-55-70% (lower end preferred) of
MHR
-used to recoup and recover
Aerobic Training:
-70-80% of MHR (think Oxygen)
-longer training/endurance
-submaximal
-increases the body’s ability to
transport and utilize oxygen
Training Zones cont.
Anaerobic Training:
-80-90% of MHR (think with oxygen)
-high end training
-not long periods of time
-helps the body increase it’s lactate
threshold
-improves the body’s ability to deal
with lactic acid
Something to
remember!
»Guidelines tell us that we
should get a minimum of 3
days a week and ideally 5-6
days a week of any exercise
that increases our heart rate
for an extended period of time.
Ideally your heart rate is up
for a minimum of 20 minutes
and work yourself up to 45-60
minutes! Aerobic exercise is
vital to your health and well-