THR MHR RHR Lesson Plan

LESSON 4:
Identify your target heart rate range and determine whether your
exercise program is intense enough to elevate and maintain your heart
rate range.
LESSON FOCUS:
Identify your target heart rate range.
LESSON PLAN:
1. After conducting an Instant activity/warm-up explain to the students
that they will now identify their target heart rate range/zone for physical
activity.
2. Below is additional information with the following website address:
http://www.thewalkingsite.com/thr.html
YOUR TARGET HEART RATE
You should know your Maximum Heart Rate and your correct training
zone to know if you are training at the right pace. Here are a few ways to
figure your target heart rate.
You can easily find your Target Heart Rate (THR) with this simple method.
Subtract your age from 220 (226 for women) to calculate your Maximum
Heart Rate (mhr). Find your training zone below and multiply that number
times your maximum rate.
Another, more accurate method is the Karvonen Formula. You must know
your resting heart rate to use this method and insert your training zone from
below.
Of course, the most accurate method is a treadmill stress test administered

by a professional. If you are over the age of 35, overweight, have been
sedentary for several years, or have a history of heart disease in your
family, clinical testing is recommended.
MEASURING YOUR HEART RATE

Wearing a heart rate monitor is an easy, accurate method of checking your
heart rate... but you don't have a monitor. Here is another easy way.
The easiest place to feel your own heart beat is the carotid artery. Place
your index finger on the side of your neck between the middle of your collar
bone and your jaw line. (You may also use the radial artery on the under
side of your wrist.) You can count the beats for a full 60 seconds or count
for 6 seconds and add a zero at the end. If you felt your heart beat 14 times
1
in 6 seconds, the number would be 140 for a full 60 seconds. Counting for
only six seconds is a convenient method, of course it is more accurate to
count for the full 60 seconds. You can use several varieties of this method
(30 seconds x 2, 15 seconds x 4, etc.). The longer you count the more
accurate your reading. Whatever you choose, be consistent in your
method.
TRAINING ZONES
Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The
easiest zone and probably the best zone for people just starting a fitness
program. It can also be used as a warm up for more serious walkers. This
zone has been shown to help decrease body fat, blood pressure and
cholesterol. It also decreases the risk of degenerative diseases and has a
low risk of injury. 85% of calories burned in this zone are fats!
Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone
provides the same benefits as the healthy heart zone, but is more intense
and burns more total calories. The percent of fat calories is still 85%.
Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate:
The aerobic zone will improve your cardiovascular and respiratory system
AND increase the size and strength of your heart. This is the preferred
zone if you are training for an endurance event. More calories are burned
with 50% from fat.
Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart

rate: Benefits of this zone include an improved VO2 maximum (the highest
amount of oxygen one can consumes during exercise) and thus an improved
cardiorespiratory system, and a higher lactate tolerance ability which
means your endurance will improve and you'll be able to fight fatigue
better. This is a high intensity zone burning more calories, 15 % from fat.
Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although
this zone burns the highest number of calories, it is very intense. Most
people can only stay in this zone for short periods. You should only train in
this zone if you are in very good shape and have been cleared by a
physician to do so.
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3. After explaining to students have them calculate their training heart rate
zones on the below form:
4. Conduct the main activity session while focusing on getting the students in
their target heart rate range/zone.
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LESSON 4:

Of course, the most accurate method is a treadmill stress test administered

MEASURING YOUR HEART RATE

Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart

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