3. The Resting Heart Rate (RHR)
Your pulse is your heart rate, or the number
of times your heart beats in one minute.
Pulse rates vary from person to person. Your
pulse is lower when you are at rest and
increases when you exercise (more oxygen-
rich blood is needed by the body when you
exercise).
4. Normal heart rates at rest for children whose age is 6 to15 is 70 to 100 bpm while adults whose age is 18
and over is 60 to 100 bpm.
1. Place the tips of your index, second and third fingers on the palm
side of your other wrist below the base of the thumb or, place the tips
of your index and second fingers on your lower neck on either side of
your windpipe.
Steps:
2. Press lightly with your fingers until you feel the blood pulsing beneath your
fingers. You may need to move your fingers around slightly up or down until
you feel the pulsing. Use a watch with a second hand, or look at a clock with a
second hand.
3. Compute using the formula: RHR = Pulse: ____ beats in 10 seconds x 6 = ____
beats per minute (bpm).
4. Count the beats you feel for 10 seconds. Multiply this number by six to get your
heart rate (pulse) per minute.
5. Maximal heart rate (mhr)
Maximal Heart Rate (MHR) is the maximum number of beats made by your
heart in 1 minute of effort. When walking quickly, you will be in an endurance
zone, with a heart rate of between 60% and 75% of your maximum heart rate
(MHR). Knowing your rate means listening to your body. Recent research
indicates that the traditional equation of 220 – age over predicts maximal heart
rate (MHR) in people 40 years and younger, and under predicts MHR in
individuals above 40 years old. Instead, it is advisable to use 207 as constant
MHR from birth that decreases by 1 beat per year
6. The heart rate reserved ( HRR)
Heart Rate Reserve (HRR) is the difference between your Resting Heart Rate and
your Maximum Heart Rate. It is used primarily for determining heart rate zones
during exercise, and the amount of cushion in heartbeats available for exercise.
Health and cardio-respiratory (CR) fitness benefits result when a person is
working between 30 to 85 percent of heart rate reserve (HRR) combined with an
appropriate duration and frequency of training. Health benefits are achieved when
training at a lower exercise intensity, that is between 30 to 60 percent of the
person’s HRR. Even greater health and cardio protective benefits, and higher and
faster improvements in CR fitness (VO2max), however are achieved primarily
though vigorous intensity programs (at intensity above 60 percent). To compute
for your HRR, subtract the resting heart rate from the maximal heart rate: HRR =
MHR – RHR.
7. The target heart rate ( thr)
Target Heart Rate (THR) is generally expressed as a percentage
(usually between 50 percent and 85 percent) of your maximum
safe heart rate. This is used to identify Training Intensity (TI).
Training intensity is the amount of effort you are putting in to
whatever exercise you are doing. Walking a dog will (most of
the time) be low to medium intensity based on your speed of
walking but running with your dog will be high intensity. The TI
of a person can be measured in different levels such as follows
8. 1. low intensity (heart rate is
68-to-92 beats per minute);
2. moderate intensity (heart
rate is 93-to-118 beats per
minute); and
3. high intensity (heart rate is
more than 119 beats per
minute).
9. In participating low (or light) activities, a person should have at least 30-40% MHR. For moderate
activities, it is recommended to have at least 50-60% MHR. For high (or vigorous) activities, it is
good to have at least or greater than 70% MHR.
10.
11. The Rate of Perceived Exertion (RPE)
When your body is challenged to do more than what is used
to, changes in your body start to occur. If the physical activity
is too easy for your body, changes, if any, would be minimal.
Hence your body should be challenged and more effort
should be exerted. The Borg Rating of Perceived Exertion
(RPE) is a way of measuring physical activity intensity level.
Perceived exertion is how hard you feel like your body is
working. In conducting physical activity, consider the Rate of
Perceived Exertion (RPE):
12. Chart on Borg’s Rate of Perceived Exertion (RPE)
Rating Description Rating Description
6
Very, very light
14
Hard
7 15
8
Very light
16
Very hard
9 17
10
Fairly light
18
11 19
Very, very hard
12
Somewhat hard
20
13
To determine your approximate heart rate, simply multiply your Borg's RPE by 10. For
instance, an RPE score of 16 × 10 = 160 beats per minute. The scale was designed with the
average healthy adult in mind.
13. Activity 1.4 Let’s Intensify!
Using your own resting heart rate (RHR) and age as of today, complete the training intensity
(TI) table below. The data in this activity will be used in the activity on page 21.
MHR: 207 - (0.7 x _____) = __________ bpm
RHR: ________ bpm
HRR: ______ – ______ = _______ bpm
%
TRAINING INTENSITY (TI)
TI = HRR x % + RHR
Cardio-Respiratory Training Zone
30 (____ x .30) + ____ = ____ bpm Light Intensity (____________ bpm)
40 (____ x .40) + ____ = ____ bpm
50 (____ x .50) + ____ = ____ bpm
Moderate Intensity (____________ bpm)
60 (____ x .60) + ____ = ____ bpm
70 (____ x .70) + ____ = ____ bpm Vigorous Intensity (____________ bpm)
85 (____ x .85) + ____ = ____ bpm
14. Write a closing statement or
call-to-action here.
Thank you!
