Heart Rate: The number of complete beats in one minute

Resting Heart Rate: Your pulse for one minute taken prior to getting up after sleeping

Maximum Heart Rate: MHR this is the fastest your heart can beat, although vigorous exercise is good, exercising at this pace for extended time can do more damage to your heart than good. This level is rarely reached except at competition levels. We estimate this using the equation: 220 – Age = MHR

Target Heart Rate Zone This is the range in which you must exercise to obtain optimal Cardiovascular benefit % or your Max Heart Rate

Calculating a Persons THRZ Maximum Heart Rate Estimate: MHR = age Example: (220 – age) X (.6,.8) = THRZ

Bob is 20 years old. Find his Target Heart Rate Zone. 220 – 20 = x.6 = 120bpm 200 x.8 = 160bpm Bob’s THRZ is 120 – 160 bpm

How long should I spend in my THRZ? You need to stay in your target heart rate range for a minimum of minutes three times per week F.I.T.T.

How much rest do I need? 1-2 days per week is more than adequate for most people. Adjustments may need to be made to workouts to maximize gains Everyday does not need to be the same or greater, either. You just need to improve weekly until you are ready to maintain. –Example: Mon. 30 min., Tues. 45 min., Wed. rest, Thurs. 30 min., Fri. 50 min., Sat. 40 min., Sunday Rest.