1. Heart Rate and Pulse

2. Heart Rate The number of times your heart beats in one minute Taking your heart rate can be a good indication of your overall heart health

3. Why should you care about your heart rate during exercise? By knowing your heart rate during exercise you can: –Get the most out of your workout –Avoid overexertion –Stay at an intensity level appropriate to meet goals

4. Finding your pulse 2 places to find pulse –Use 2 fingers, never thumb because it has it’s own pulse –On either wrist (Radial artery) –On either side of the neck (Carotid artery)

5. Calculating Beats per Minute (BPM) 6 Second Count –Multiply the number by 10 10 Second Count –Multiply the number by 6 15 Second Count –Multiply the number by 4

6. Factors influencing heart rate Activity level Fitness level Air temperature Body position (standing up or lying down, for example) Emotions Body size Medication use

7. Resting Heart Rate Also known as A.M. heart rate Heart rate first thing in the morning, before you get out of bed. Normal resting heart rate is between 50-90 beats per minute. For a well-trained athlete, a normal resting heart rate may be closer to 40 beats a minute. A lower resting heart rate generally means more efficient heart function and better cardiovascular fitness.

8. Ambient heart rate The heart rate when the body is awake but sedentary. –Sedentary: sitting or resting Example: –resting in a sitting position, watching tv or working on the computer Normal range is usually between 50-90 bpm

9. Recovery Heart Rate The hearts ability to return itself after being elevated during exercise The higher the fitness level, the faster the drop in heart rate Recovery heart rate measurement is 1 to 2 min. Total recovery heart rate may require as much as an hour

10. Delta Heart Rate The measure of the heart’s response to a change in position. For example: the heart rate is taken when lying down and then while sitting. The difference (lying down heart rate- sitting heart rate) is the delta heart rate A higher delta heart rate may indicate a less fit cardiovascular system.

11. Maximum Heart Rate (MHR) The maximum number of times the heart can contract (beat) in one minute It is calculated by subtracting one’s age by 220. 220-27=193 My maximum heart rate is 193 bpm What is your maximum heart rate? 220- =.

12. Target Heart Rate Zone (THRZ) The rate at which your cardiovascular system receives the most benefits from exercise without working too hard Overall target heart rate zone is 60-90% of your MHR You should be in your target heart rate zone at least 30 minutes per day to receive benefit

13. Calculating THRZ Is calculated by calculating 60-90% of your MHR. Example –Age = 27 –MHR = 193 (220-27) –THRZ= 193 X.60= 115. 8 193 X.90= 173.7 THRZ: 116-174 bpm

14. Calculating your Target Heart Rate Zone MHR: MHR x.60= MHRx.90= Now round it Target Heart Rate Zone: