MAXIMUM HEART RATE
The Maximum Heart Rate is determined by the participant's age. This is the level that must never be
exceeded. Never exercise even near the maximum heart rate. Drugs, illness, coffee, and alcohol can
push the heart rate to dangerous levels. The maximum heart rate is determined as follows:
Maximum HR = 220 - Age
RESTING HEART RATE
Heart rate is an accurate measure of your performance during the aerobic session. However, it is not the
only indicator of your fitness level. The Resting Heart Rate (RHR) needs to be determined, particularly if
you plan to use the Karvonen method of determining your target heart rate. The resting heart rate is
measured for three consecutive mornings before you get out of bed. Keep a watch or clock with a second
hand to count the beats and count for 10 seconds then multiply the total 10-second count by 6. The
number you get is your resting heart rate. As your cardiovascular system becomes stronger, the resting
heart rate will become lower. You will then need to repeat the above measurement.
TARGET HEART RATE
The Target Heart Rate is the heart rate range that the participant should try to maintain during exercise.
The participant's fitness level determines which of the three intensity levels Beginner, Intermediate or
Advanced should be maintained. For each category, approximately 4 to 6 weeks should pass before
moving to the next level assuming at least three aerobic sessions a week.
LEVEL
Beginner
Intermediate
AdvancedTarget HR
60% - 70%
70% - 80%
80% - 90%Heart rate should be measured every 15 to 20 minutes for experienced participants of aerobic exercise
and every 5 - 10 minutes for beginners. Pulse rate can be measured from one of two anatomical sites, the
carotid artery or the anterior wrist. Counting should begin within 5 seconds after exercise stops and begin
with zero. Count the number of beats for 10 seconds then multiply by six to get the beats per minute.
Beta-Blocker medication lowers the overall heart rate. Raising the arms overhead produces a higher
heart rate known as the Pressor response. If the heart rate is too low, use full range of motion and more
arm movement. Conversely, if the heart rate is too high, shorten the range of motion and reduce or
eliminate arm movement. During pregnancy, heart rates should not exceed 140 bpm.
There are two methods for calculation of the target heart rate. The Standard Method is the quick method
and uses an intensity range of 60% to 90% of the maximum heart rate. The Karvonen method
incorporates the individuals resting heart rate and is therefore the more accurate method. This method
uses an intensity range of 50% to 85%. This is also the preferred method for special populations.