Know Your Limits Assignment PDF

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Know Your Limits Assignment Figuring Maximum Heart Rate and Target Heart Rate Zones: 220 - AGE = Maximum Heart Rate _____203__________ Your Target Heart Rate Zone should be 70-85% of your Maximum Heart Rate. To calculate these percentages, multiply your Maximum Heart Rate times .70 and .85. Example: 18 year old male Target Heart Rate Zone: (Upper Limit)

Maximum Heart Rate:

202 X 0.70 = 141

220 - 18 = 202

(Lower Limit) 202 X 0.85 = 171

Your Target Heart Rate Zone: Maximum Heart Rate x .70 =

_____142.1__________

Maximum Heart Rate x .85 =

_____172.55__________

Now calculate the Beats per Minute for each of the following zones, remembering to change the percentage to a decimal before multiplying:

Fat Burning :

40% - 50% of Maximum Heart Rate

Healthy Heart : 50% - 70% of Maximum Heart Rate

Lower Limit

Upper Limit

81.2

101.5

101.5

142.1

142.1

172.5

Power: 80% - 90% of Maximum Heart Rate

162.4

182.7

Red: 90% + of Maximum Heart Rate

182.7

203

Kick It: 70% - 85% of Maximum Heart Rate *Target Heart Rate Zone*

Wrapping Up Questions: 1. Why is knowing your heart rate limits important? Knowing your heart rate limits is important so that during your workouts, you can control it from overexerting or under exerting while you exercise. 2. If your heart rate during your workout is 60, what should you do to better your workout and increase your heart rate?

Increase the intensity of your workout. For example, if you are running on the treadmill on the 3-speed setting, maybe increase to 5 in order to obtain a higher heart rate. 3. If your heart rate during your workout is 200, what should you do to better your workout and decrease your heart rate? Decrease the intensity of your workout. For example, if you are running on the setting 8, maybe go down to 5 and start jogging to lower your heart rate....