|Measuring heart rate|
1.-Heart rate (HR):
We can measure our pulse (heart beats); the frequency of our heart.
If you calculate your heartbeat for one minute, it can change, so you should write it down in shorter periods.
For example, you can write down the beats for 6 seconds and multiply this number by 10.
2.-Maximum heart rate (MHR) :
Refers to maximum number of times the heart can beat in one minute. Your MHR is estimated to be 220 minus your age in years.
|MHR: 220 – AGE|
For example: you are thirteen years old. Your MHR is 207 bpm.
3.-Target Heart rate (THR):
|THR= (MHR – AGE) x 6% bpm
(MHR – AGE) x 8.5% bpm
This is the number of times your heart needs to beat in order for your cardio-respiratory system to become stronger. Your THR is lower than your MHR: Therefore, you can exercise longer without stopping.
THR range is 60% to 85% of your MHR.
It is very important that you elevate your heart rate to your THR range; otherwise, benefits will be minimal.
Calculate your heartbeats for one minute:
What is your maximum heart rate (MHR):
What is your Target Heart rate (THR):