Target Heart Rate

In this worksheet you will find out the effects of different physical activities on your heart rate.
For healthy persons, the Target Heart Rate or Training Heart Rate (THR) is a desired range of
heart rate reached during aerobic exercise which enables one's heart and lungs to receive the
most benefit from a workout. This theoretical range varies based mostly on age; however, a
person's physical condition, sex, and previous training also are used in the calculation. The basic
formula is 220your age. Find your heart rate by finding your pulse on the inside of your wrist,
on the thumb side, using the first two fingers (not your thumb) to press lightly over the blood
vessels on your wrist.
Counting the number of beats for 6 seconds and multiplying by 10 or the number of beats for 10
seconds and multiplying by 6.

Resting Heart Rate _______ Maximum Heart Rate formula 220 ____(age)= _________
60% formula is _____ (MHR) x .6 = ________
90% formula is _____ (MHR) x .9 = ________
Target Heart Rate _____________

Perform each of the activities in the order shown. Allow one to two minutes of recovery time
between each activity. After each activity, record the number for your pulse:

1) Standing in place for one minutes: __________

2) Walk around WITHOUT TALKING: __________
3) Walk around while talking with someone: ________
4) Jog around at a medium pace for 1 min: ________
5) 20 jumping jacks: ________

1. What is the difference between your RHR (the first one you took) and the last one you took
(after 20 jumping jacks)?

2. What is the difference between your heart rate for #2 and your heart rate for #3?

3. Could you feel your heart rate increasing with each activity?

4. Do you think it would be easy or hard to keep your heart rate in your target heart rate zone
for a 30 min. workout? Why?