1. Calculating Target Heart Rate (THR) Zone

2. Why is it important to know your THR Zone?
After this, send out 3.5 worksheet to everyone…… tell them not to worry we are doing to complete this together…

3. How do I find my heart rate??
Although there are many forms of technology that can determine your pulse rate for you such as heart rate monitors and pulse oximeter, it is a good idea to know how to manually take your pulse (in case of World War Z!!).

4. How do I find my heart rate??
You can feel your pulse in several places, but the best locations are the radial artery on your wrist or the carotid artery on your neck.
Place the tips of the index and middle fingers over the artery and press lightly. Do not use the thumb because it has a pulse of its own. The radial artery is on the wrist, in the groove just below the thumb. Find the carotid pulse by running your fingers alongside the outer edge of your trachea (windpipe).

5. Now what??
Once you feel the beats in the artery, you can begin timing and counting. You can take a full 60-second count of the heartbeats, or count the number of beats you feel in 10 seconds and multiply by 6. So if you feel 12 beats in 10 seconds… 12 x 6 = 72 beats in 60 seconds that means your heart rate is 72 beats per minute. Let’s practive. Take a moment and find your pulse, then give me a thumbs up when you are ready!

6. What is my resting heart rate?
To get your true resting heart rate, you would take your heart rate first thing in the morning (after waking naturally) for three days and average over those three days. However, for our purposes her, you sit and be still and quiet for a few minutes to allow your heart rate to come to a near resting level. Talking, playing in the background, or loud noise can disturb this. We are going to set a timer for you. Your job is to count how many beats you feel for one minute. This is your approximate resting heart rate or pulse. Record your resting heart rate in your log. - Relaxing music in background-

7. Calculating Target Heart Rate
The highest, safe heart rate you should theoretically be able to have your heart beat at is known as the Maximum Heart Rate (MHR).
Determine your Maximum Heart Rate (MHR) by subtracting your age from 220.
220 - age = MHR
We will use a 20 year-old with a resting heart rate of 60 beats per minute (BMP) for our example:
= 200 BPM
What is YOUR Max Heart rate- type in chat box. Also, fill it out on your worksheet.. Everyone understand? Give me a smiley when you are ready to move on…

8. MHR - RHR = HRmax Reserve
Heart Rate Reserve
Subtract your Resting Heart Rate (RHR) from your Maximum Heart Rate (MHR). This gives your Heart Rate Reserve (HRmax Reserve).
MHR - RHR = HRmax Reserve
Using the 20 year-old with a resting heart rate of 60 beats per minute (BMP) for our example:
200 – 60 = 140
Now take the number and…..

9. (HRmax Reserve × 0.50) + RHR = low end of zone
Lower End of THR Zone
To get the lower end of your target heart rate (50%), multiply your Heart Rate Reserve by .50 and then add your Resting Heart Rate to it.
(HRmax Reserve × 0.50) + RHR = low end of zone
Using the 20 year-old with a resting heart rate of 60 beats per minute (BMP) for our example:
(140 X 0.50) + 60 = 130 BPM
Now take the number and…..

10. (HRmax Reserve × 0.85) + RHR = high end of zone
Upper limit of your THR
To get the higher end of your target heart rate zone (85%), multiply your Heart Rate Reserve from step 2 by 0.85, and add your Resting Heart Rate to it.
(HRmax Reserve × 0.85) + RHR = high end of zone
Using the 20 year-old with a resting heart rate of 60 beats per minute (BMP) for our example:
(140 X 0.85) + 60 = 179 BPM

11. Rest and Recovery  
After exercise, your heart rate should go back down. This is called your recovery heart rate (heart rate immediately after exercise). Five minutes after you stop exercising, your heart rate should be 120 beats per minute or less. Ten minutes after you stop exercising, your heart rate should be 100 beats per minute or less.

12. Questions? Reflection…