The rate your heart needs to beat in order for your cardiovascular system (heart, lungs and blood vessels) to maximize the benefit from cardiovascular exercise.
A “zone” is another word for range so there has to be 2 numbers that establish the “upper” and “lower” ends of the zone/range.
(220-your age) (.66)= lower # in zone
(220-your age) (.85)= upper # in zone _______________________________________ Peak Zone Peak zone, which means your heart rate is greater than 85% of maximum, is the high-intensity exercise zone. The peak zone is for short intense sessions that improve performance and speed.
Cardio Zone Cardio zone, which means your heart rate is 70 to 84% of maximum, is the medium-to-high intensity exercise zone. In this zone, you're pushing yourself but not straining. For most people, this is the exercise zone to target.
Fat Burn Zone Fat burn zone, which means your heart rate is 50 to 69% of maximum, is the low-to-medium intensity exercise zone and may be a good place to start for those new to exercise. It’s called the fat burn zone because a higher percentage of calories are burned from fat, but the total calorie burn rate is lower.
Out of Zone When you’re out of zone, which means your heart rate is below 50% of maximum, your heart rate may still be elevated but not enough to be considered exercise. ______________________________________ What is resting heart rate?
Resting heart rate measures your heart beats when you are still, and it can be an important indicator of the health of your heart. According to the American Heart Association website, “the average resting heart rate is usually lower for physically fit people.” This is because, “active people often have lower heart rates because their heart muscle is in better condition and doesn’t need to work as hard.” Also, the average resting heart rate rises with age.
View the example below for a person age 34:
Ex. (220-34)(.66)= (186) (.66)= 122.76~123= lower # in zone
Ex. (220-34) (.85)= (186) (.85)= 158.1~158= upper # in zone
So, the Target Heart Rate Zone for a 34 year old is 123-158 beats per minute. ----------------------------------------------------- 1. What is your Target Heart Rate Zone?
2. Is it ok to be a little over your zone during activity?
3. If a person’s heart rate is higher than their Target Heart Rate Zone, does that necessarily mean that they are in shape and working harder than everyone else? Explain your answer.
4. If a person’s heart rate is lower thantheir Target Heart Rate Zone, does that necessarily mean that they are lazy and not working hard? Explain your answer.
5. Pick a number between 20-25,50-60 and 80-85. Find the Target Heart Rate Zones for all three people you selected.
6. Using your knowledge of the cardiovascular system, why would an elderly person have a lowerTarget Heart Rate Zone than a college student? You may need to do research to make sure your answer is correct.