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What is Heart Rate?

What is Heart Rate?. T he number of heart beats per minute. Heart rate is expressed as beats per minute or bpm. How can heart be used?. Heart rate is used by medical professionals to help diagnose and track medical conditions.

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What is Heart Rate?

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  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 20’s (cyclists) • Ryan Hall – 29 (marathoner)

  5. What is Maximum Heart Rate? • The highest number of heart beats individuals should achieved during physical exertionand 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 – 43 = 177 MHR 177 x .60 = 106 bpm 177 x .80 = 142 bpm THRZ = 106 – 142 bpm • 220 – age = MHR • MHR X .60 = • MHR X .80 = • THRZ = .60 to .80

  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?

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