1. My Zone
Finding my THRZ

2. Step 1 Identify the age and sex of the person
Example. 14 year old male

3. Step 2 Find Maximum Heart Rate (MHR) Male------- 220- Age= (MHR)
Female Age= (MHR)
Example = 206 (MHR)

4. Step 3
Write the number you got from the formula in Step 2 three times across the page.

5. Step 4a Multiply the first number by .55 206 x.55 1030 1030x
113.30= lower limit

6. Step 4b Multiply the 2nd number by .70 206 x.70 Answer=
Upper limit Healthy zone
Lower limit Performance zone

7. Step 4c Multiply the 3rd number by .85 206 x.85 Answer =
upper limit (Performance zone)
NOTE: above 80%, effort becomes anaerobic

8. Step 5 Round off the answer .4 and below, rounds down
.5 and above, rounds up

9. Examples
113.30
113
144.20
144
175.10
175

10. Step 6 Label the answers with (BPM) Beats Per Minute Examples:
113 BPM BPM BPM

11. Step 7 Label the first and second number as the Healthy Zone
113 BPM to 134BPM
Healthy Zone

12. Step 8 Label the second and third numbers the performance zone.
134BPM to 175BPM
Performance Zone

13. Why the zones?
In order to reach your fitness goals, ie. Healthy, or Performance, you need to work out at the right intensity
The zones keep you from working out to hard, or too easy.
Understanding your heart rate can help predict, fatigue and illness.

14. How do I know I am in the Zone?
Manual measurement of heart rate
Works if you do not have a monitor
Much more difficult
Start Stop continuously
Heart Rate Monitor
The only accurate measurement of your intensity or exertion level
Continuous
User friendly (easy to use)
Adapts to cardio machines at the gym

15. Be active, play hard, be safe!
Homework!!!
Obtain the THRZ (Target Heart Rate Zones) for
2 adults (Preferably Parents, Guardians, or Teachers)
One Friend or sibling (not in this class)
Be active, play hard, be safe!