Heart Rate and Intensity

HEART RATES AND INTENSITY

​LEARNING TARGETS

​I am learning about

• The importance of measuring my resting and maximum heart rates​

• ​The relationship between the my heart rate and the intensity of my workout

​SUCCESS CRITERIA

​I am successful when

• ​I can find my pulse on my wrist or neck and count the beats per minute (bpm).

• ​I can calculate my maximum heart rate (MHR) based upon my age.

• ​I can calculate my target heart rate zones for moderate and vigorous physical activity.

• ​I can monitor my levels of intensity using my target heart rate zones.

Open Ended

Why can't we use our thumb when checking our pulse?

​FINDING YOUR PULSE

• ​Take your pulse on the inside of your wrist, closest to your thumb.

  Use the tips of your first two fingers (not your thumb) and press lightly over the artery.

  Count 10 seconds and multiply by 6 to find your beats per minute.

​RESTING HEART RATE (RHR)

​The number of times your heart beats per minute when you’re at rest.

​

Normal RHR= 60-100 bpm

​(The more active you are, the lower your RHR may be)

HOW HARD IS YOUR HEART WORKING DURING EXERCISE?​

​MAXIMUM HEART RATE (MHR)

The highest number your heart can beat at max intensity ​

​

Formula= 220- your age

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​TARGET HEART RATE ZONES

A range or percent of your maximum heart rate (MHR) that helps you to track the intensity of your work out (how hard your heart is working)

​

• Moderate intensity activities= 50-70% of MHR

• Vigorous physical activity= 70-85% of MHR.

LET'S DO AN EXAMPLE!

​JANE

Age: 20

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Maximum heart rate (MHR)- 220-age= 200

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Target Heart Rate (MHR x % intensity)

• Moderate 50%= 200 x 0.50= 100 bpm

• ​Vigorous 75%= 200 x 0.75= 165 bpm

​The target heart rate Jane should aim for is 100-165 bpm

​If she's in this zone, she is more likely to receive the greatest benefit from her workout!

YOUR​ TURN

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