1. What is your NUMBER? Smart talk about your heart rate and how your NUMBER will help you feel better everyday!!!

2. How do I determine my MAX Heart Rate? (HR) Keep it simple 220 – your age = MAX HR 220 – 50 yr old = 170 What is the 170? – Beats per minute (BPM) So how do you use the MAX HR ? You want to work your HEART and BODY at Target HR zone of 50-80 % Chart for your age AgeTarget HR Zone 50-85%Average Maximum Heart Rate, 100% 20 years100-170 beats per minute200 beats per minute 30 years95-162 beats per minute190 beats per minute 35 years93-157 beats per minute185 beats per minute 40 years90-153 beats per minute180 beats per minute 45 years88-149 beats per minute175 beats per minute 50 years85-145 beats per minute170 beats per minute 55 years83-140 beats per minute165 beats per minute 60 years80-136 beats per minute160 beats per minute 65 years78-132 beats per minute155 beats per minute 70 years75-128 beats per minute150 beats per minute

3. How do I start? Easy Stand up Take your two finger and find your carotid pulse in your neck. GOT IT? Take your pulse for 10 seconds. That number x 6 gives you your resting heart rate (RHR) for a minute. 10 beats x 6 = 60 beats/min RHR is a good baseline Lets do some numbers for a Target? Is there anyone in here that has a condition that would not allow him/her to march in place for 1 min? Here we go. When I say go we will march for 1 min. Directly following the 1 min, you will take your pulse in the same manner you did for RHR.

4. Got your Numbers? Let’s try it again RHR is ?________ Exercise Heart Rate?_____ So, what is your percentage that you are working? Example: – RHR 60 – Max (220- 50 yr old = 170) – Exercise Heart Rate = 100 – 50-80% zone (for your age) 80-145. Why do I need to work in this zone? Exercises your heart to gain more circulation to your body. Increase your stamina and allows your heart and lungs to work together for your whole body. Decrease or maintain blood pressure. Decrease your chances of stroke.

5. Exercise Daily- 5 to 7 min Watching the morning news? Waiting for your family to get ready for the day? Waiting for the coffee to brew? Waiting for a co-worker to show up on job site? Where you can do exercises? On the floor? In the chair? Beside the breakfast island/breakfast bar Dining room/Kitchen table Beside your truck

9. Only the Beginning Start slow and work yourself into an exercise program Diet and exercise will get results. Exercise and your diet with no change, will get you NO CHANGES. Consult your physician before starting an exercise program, i.e. meds you taking, blood pressure, physical restrictions.

10. Thank you I appreciate your time and I hope this will make you think about a start to change you and the all the people that look to you for direction. http://www.heart.org/HEARTORG/GettingHea lthy/PhysicalActivity/FitnessBasics/Target- Heart-Rates_UCM_434341_Article.jsp Any questions?