Recovery Heart Rate

Part I: Pulse Rate
Take your pulse at the wrist, as described on the Work Out tab of 4.02, and record it below.
Your count for 30 seconds ___ x 2 = ___ bpmDay 1 _____Day 2 _____Day 3 _____Total _____ divide by 3 = _____ This is your Resting Heart RateObtain your Maximum Heart Rate (MHR) by subtracting your age from 220.
Example
220 – 21 = 199
1. Subtract your resting heart rate (RHR) that you calculated in Part II above from the maximum heart rate (MHR) that you just determined in Step 1.
Example
3. 199 - 70 (RHR) = 129 Determine the percent of heart rate reserve at which you choose to train.

The lower limit of heart rate reserve for training purposes is 50% of your answer from Step 2.
The safe upper limit is 85% of your answer from Step 2.
Example

Lower Limit
129 x .50 = 64.5 Add your resting heart rate to your answer from step 3.
Example

Lower Limit
64.5 +70 (RHR) = 134.5
Count again for 1 minute only = ___ bpm

Part II: Resting Heart Rate (RHR)
Record your heart rate for an equivalent of a minute.
Do not eat for two hours prior to taking your resting heart rate.
Sit or lay down for at least 30 minutes before taking resting heart rate.
An ideal time to take your resting pulse is immediately after waking from a night's sleep.
Take your resting heart rate for three days then find the average for three days.

Part III: Computing Your Target Heart Rate Zone (THR)
Your THR Zone is a range in which you are giving your heart a good workout. Exercising in your THR Zone yields the greatest benefit from exercise.
Read the following information and study the examples provided before completing this activity.

Your Information

220 - ____ = ____ (your MHR)
Your Information
(MHR – RHR = ____)
____ - ____ = _____
Example

Upper Limit 129 x .85 = 109.7 Your Lower Limit

____ x .50 = ____ Your Upper Limit

____ x .85 = ____ Example

Upper Limit
109.7 +70 (RHR) = 179.7Your Lower