Successfully reported this slideshow.
We use your LinkedIn profile and activity data to personalize ads and to show you more relevant ads. You can change your ad preferences anytime.
Establishing Target (THR) & Resting Heart States (RHR) By Professor Engle 2010 Karvonen Method reference c/o wikiHow the h...
The Pulse of your Heart Rate <ul><li>Heart rate  is the number of  heartbeats  per unit of  time  - typically expressed as...
Possible Heart Rate Measuring Points:  <ul><li>The ventral aspect of the  wrist  on the side of the thumb ( radial artery ...
Establishing Target Heart Rates <ul><li>Target Heart Rate (THR), or Training Heart Rate, is a desired range of heart rate ...
Karvonen Method Step One Finding your RHR <ul><li>Find your resting heart rate as soon as you wake up. Count your heart ra...
Karvonen Method Step Two Finding Your HRmaxReserve <ul><li>Find your maximum heart rate (HRmax) and heart rate reserve (HR...
Karvonen Method Step Three Calculate Lower Limit of your THR <ul><li>Figure 60% of your HRmaxRESERVE (multiply by 0.6) and...
Karvonen Method Step Four Calculate Upper Limit of your THR <ul><li>Figure 80% of your HRmaxRESERVE (multiply by 0.8) and ...
Karvonen Method Step Five Calculate your THR <ul><li>Combine the values of your Lower and Upper Limits established in step...
The Karvonen Formula <ul><li>(RHR1 + RHR2 + RHR3) /= Average RHR </li></ul><ul><li>(HRmax) – (RHR) = (HRmaxRESERVE) </li><...
Upcoming SlideShare
Loading in …5
×

Establishing target (THR) & resting heart (RHR)

2,376 views

Published on

  • Be the first to comment

Establishing target (THR) & resting heart (RHR)

  1. 1. Establishing Target (THR) & Resting Heart States (RHR) By Professor Engle 2010 Karvonen Method reference c/o wikiHow the how to manual that you can edit retrieved from http://www.wikihow.com/Calculate-Your-Target-Heart-Rate Definitive listing c/o Heart rate. (2010, April 9). In Wikipedia, The Free Encyclopedia . Retrieved April 13, 2010, from http://en.wikipedia.org/w/index.php?title=Heart_rate&oldid=354975875
  2. 2. The Pulse of your Heart Rate <ul><li>Heart rate is the number of heartbeats per unit of time - typically expressed as beats per minute ( bpm ) - which can vary as the body's need for oxygen changes, such as during exercise or sleep. </li></ul><ul><li>It is used by athletes , who are interested in monitoring their heart rate to gain maximum efficiency from their training. </li></ul><ul><li>Heart rate is measured by finding the pulse of the body. </li></ul><ul><li>This pulse rate can be measured at any point on the body where an artery's pulsation is transmitted to the surface by pressuring it with the index and middle finger. </li></ul><ul><li>The thumb should not be used for measuring another person's heart rate, as its strong pulse may interfere with discriminating the site of pulsation. </li></ul>Defined c/o Heart rate. (2010, April 9). In Wikipedia, The Free Encyclopedia . Retrieved 03:23, April 13, 2010, from http://en.wikipedia.org/w/index.php?title=Heart_rate&oldid=354975875
  3. 3. Possible Heart Rate Measuring Points: <ul><li>The ventral aspect of the wrist on the side of the thumb ( radial artery ) </li></ul><ul><li>The ulnar artery </li></ul><ul><li>The neck ( carotid artery ), </li></ul><ul><li>The inside of the elbow, or under the biceps muscle ( brachial artery ) </li></ul><ul><li>The groin ( femoral artery ) </li></ul><ul><li>Behind the medial malleolus on the feet ( posterior tibial artery ) </li></ul><ul><li>Middle of dorsum of the foot ( dorsalis pedis ). </li></ul><ul><li>Behind the knee ( popliteal artery ) </li></ul><ul><li>Over the abdomen ( abdominal aorta ) </li></ul><ul><li>The chest ( apex of heart ), which can be felt with one's hand or fingers. However, it is possible to auscultate the heart using a stethoscope . </li></ul><ul><li>The temple . </li></ul><ul><li>The lateral edge of the mandible . </li></ul>Listed c/o Heart rate. (2010, April 9). In Wikipedia, The Free Encyclopedia . Retrieved 03:23, April 13, 2010, from http://en.wikipedia.org/w/index.php?title=Heart_rate&oldid=354975875
  4. 4. Establishing Target Heart Rates <ul><li>Target Heart Rate (THR), or Training Heart Rate, is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. </li></ul><ul><li>Benefits of cardiovascular activity are maximized when exercise is done in the zone of your target heart rate (THR). </li></ul><ul><li>The Karvonen Method is a most effective method to determine THR because it also takes into account your resting heart rate. </li></ul>
  5. 5. Karvonen Method Step One Finding your RHR <ul><li>Find your resting heart rate as soon as you wake up. Count your heart rate for one minute while still in bed. </li></ul><ul><li>Average your heart rate over three mornings to obtain your average resting heart rate (RHR). </li></ul><ul><li>Add the three readings together and divide by three to get your RHR. </li></ul><ul><li>For example: (RHR1 + RHR2 + RHR3) /= Average RHR </li></ul>
  6. 6. Karvonen Method Step Two Finding Your HRmaxReserve <ul><li>Find your maximum heart rate (HRmax) and heart rate reserve (HRmaxRESERVE). </li></ul><ul><li>Subtract your age from 220 to establish your HRmax. 220 – (age) = HRmax </li></ul><ul><li>Subtract your RHR from your HRmax to establish your heart rate reserve. </li></ul><ul><li>(HRmax) – (RHR) = (HRmaxRESERVE) </li></ul>
  7. 7. Karvonen Method Step Three Calculate Lower Limit of your THR <ul><li>Figure 60% of your HRmaxRESERVE (multiply by 0.6) and add your RHR to establish the lower limit of your THR. </li></ul><ul><li>(HRmaxRESERVE x 0.6) + RHR = Lower Limit HRmaxRESERVE. </li></ul>
  8. 8. Karvonen Method Step Four Calculate Upper Limit of your THR <ul><li>Figure 80% of your HRmaxRESERVE (multiply by 0.8) and add your RHR to establish the upper limit of your THR. </li></ul><ul><li>(HRmaxRESERVE x 0.8) + RHR = Upper Limit HRmaxRESERVE. </li></ul>
  9. 9. Karvonen Method Step Five Calculate your THR <ul><li>Combine the values of your Lower and Upper Limits established in step 3 and 4 and divide by the number 2. </li></ul><ul><li>(Lower Limit THR + Upper Limit THR) / 2 = Your THR. </li></ul><ul><li>Calculate your Karvonen THR with an online calculator located at the following address: http://www.fitzones.com/members/Fitness/heartrate_zones.asp </li></ul>
  10. 10. The Karvonen Formula <ul><li>(RHR1 + RHR2 + RHR3) /= Average RHR </li></ul><ul><li>(HRmax) – (RHR) = (HRmaxRESERVE) </li></ul><ul><li>(HRmaxRESERVE x 0.6) + RHR = Lower Limit HRmaxRESERVE </li></ul><ul><li>(HRmaxRESERVE x 0.8) + RHR = Upper Limit HRmaxRESERVE </li></ul><ul><li>(Lower Limit THR + Upper Limit THR) / 2 = Your THR </li></ul>

×