how to use heart rate tracking in your workouts · 2020. 7. 30. · target heart rate zones •...

How to Use Heart Rate Tracking in Your Workouts

Content by: Team Leaders Alex Halsey and Jennifer Sabol

Topics of Discussion

What is Heart Rate

How to measure and calculate heartrate

Target Heart Rate Zones

Activities you can do in each zone

What is Heart Rate?• The heart rate is a metric that

measures how many times your heart beats per minute (BPM). At rest, the heart of most individuals is 60-99 BPM. Lower resting heart rates tend to be associated with healthier cardiovascular systems.

How to Measure Heart Rate

• Orient your palm face up and place your index and middle finger over your radial artery which is located on the thumb side of your hand. Next, count the pulses you feel for 30 seconds and multiply that number by 2. This is your resting heart rate.

Maximal Heart Rate

• The maximum number of times your heart should beat per minute

• Calculate an estimate using the following formula

• MaxHR= 220-Age

Target Heart Rate Zones

• Target heart rate is generally expressed as a percentage (usually between 50 percent and 85 percent) of your maximum safe heart rate.

• This helps to determine how hard you are working during exercise which can ultimately improve your workouts and caloric burn when utilizing the right zone

Calculating Heart Rate Zones – Step 1• First calculate Heart Rate Reserve

• Max HR – resting HR = HRR: A person who has a resting heart rate of 75 BPM and a max HR of 187 will have a HRR of 112 BPM.

Calculating Heart Rate Zones – Step 2• Next determine your target heart

rate• (HRR * some %) + Resting

HR = Target HR: A person who wants to train at 70% of thierHRR will have a target HR of 153.

What are Zones?

• Zones are used to determine different intensities of exercise

• Your zone should be based off of your choice of activity and the duration of activity.

• Most models have between 4-6 zones

Heart Rate and Your Workouts

• Monitoring your heart rate over time can improve your workouts and overall health

• Track your heart rate either manually or with a heart rate tracker

• Stay in the zone for the duration of your chosen activity

• Key is to choose activities that match your zone you want to work in

Sources:

Content by: Team Leaders Alex Halsey and Jennifer Sabol

• https://www.acefitness.org/education-and-resources/lifestyle/tools-calculators/heart-rate-zone-calculator/

• https://www.acefitness.org/education-and-resources/professional/expert-articles/3502/advances-in-aerobic-training-how-to-apply-the-new-heart-rate-formulas/