This document outlines the procedures for calculating heart rate in a exercise program, including calculating resting heart rate, maximum heart rate based on age, training heart rate based on maximum and resting rates, and target heart rate zone between 60-80% of maximum heart rate.

1. PROSEDUR PENGIRAAN KADAR DENYUTAN NADI DALAM PROGRAM
SENAMAN
Kadar Nadi Rehat
denyutan nadi selama 10 saat x 6
Kadar Nadi Maksimum (KNM)
KNM = 220 – UMUR
Kadar Nadi Latihan (KNL)
KNL = KNM – KNR
Kadar Nadi Sasaran (KNS)
(KNM – KNR) x 0.6 + KNR
Zon Kadar Denyutan Nadi yang Dikehendaki
(TARGET HEART RATE)
LIMIT BAHAGIAN ATAS ZON KADAR NADI
YANG DIKEHENDAKI
KNM × 0.8
LIMIT BAHAGIAN BAWAH ZON KADAR NADI
YANG DIKEHENDAKI
KNM × 0.6