What is Heart Rate?

1
What is Heart Rate?

• The number of heart beats per minute.
• Heart rate is expressed as beats per minute or
  bpm.

2
How can heart be used?

• Heart rate is used by medical professionals to
  help diagnose and track medical conditions.
• It is also used by athletes to get the most out
  of training.

3
What is resting heart rate?

• A person's heart rate when they are at rest, that
  is lying down but awake, and not having recently
  exerted themselves.

4
What is the average resting heart rate?

• The average resting heart rate ranges between 60
  to 80 beats per minute.
• Well trained athletes may have a resting heart
  rate of 60 bpm or lower.
• Lance Armstrong 32
• Miguel Indurian and Alberto Contador mid 20s
  (cyclists)
• Ryan Hall 29 (marathoner)

5
What is Maximum Heart Rate?

• The highest number of heart beats individuals
  should achieved during physical exertion and
  depends on age.
• The most common formula used is
• 220 age
• 220 - 43 177 bpm
• As age increases, MHR decreases

6
What is Target Heart Rate Zone?

• MHR is used to determine THRZ
• Because individuals could only maintain MHR for 2
  minutes before hitting the wall, a of MHR is
  used during training.
• Range between 60 to 80
• Athletes may train as high as 90-95 of MHR

7
Should I train at 60 or 80 of MHR?

• Dependent upon personal goals
• Goal Weight loss
• 60
• Fuel source - fats
• 40-60 minutes
• Goal ? Cardio fitness
• 80 (athletes train as high as 95 of MHR)
• Fuel source - carbohydrates
• 20 minutes

8
How do I calculate my THRZ?

• Formula

• Example

• 220 age MHR
• MHR X .60
• MHR X .80
• THRZ .60 to .80

• 220 43 177 MHR
• 177 x .60 106 bpm
• 177 x .80 142 bpm
• THRZ 106 142 bpm

9
Monitoring Heart Rate

• Two convenient sites to use
• Radial pulse at the base of the thumb of either
  hand
• Carotid pulse at the side of the neck
• Count heart beats for 6 seconds and multiply by
  10 ( add 0 to )
• e.g. 16 beats x 10 160 bpm

10
3-2-1

• What 3 numbers do you use to determine THRZ?
• What 2 locations can heart rate be taken?
• What should one do if heart rate is below THRZ?
  Above?