Session 1: Heart rate before Exercise = _________ bpm Date taken: _________ Heart rate after Exercise = _________ bpm No. of laps covered: ____________
Session 2: Heart rate before Exercise = _________ bpm Date taken: _________ Heart rate after Exercise = _________ bpm No. of laps covered: ____________
Session 3: Heart rate before Exercise = _________ bpm Date taken: _________ Heart rate after Exercise = _________ bpm No. of laps covered: ____________
Session 4: Heart rate before Exercise = _________ bpm Date taken: _________ Heart rate after Exercise = _________ bpm No. of laps covered: ____________
Session 5: Heart rate before Exercise = _________ bpm Date taken: _________ Heart rate after Exercise = _________ bpm No. of laps covered: ____________ BMI is an estimate of body fat and a good gauge of your risk for diseases that can occur with more body fat. The higher your BMI, the higher your risk for certain diseases such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers. The maximum heart rate is the upper limit of what your heart and blood vessel system, called the cardiovascular system, can handle during physical activity. If you're healthy, you can figure out your approximate maximum heart rate by subtracting one's age from 220.
Is maximum heart rate important?
It is the level at which your heart is beating with moderate to high intensity. To determine your maximum heart rate, take 220 and subtract your age. Sustaining a workout at this pace improves cardiorespiratory endurance. So, knowing your target heart rate helps you pace your workouts.
What is Target Heart Rate?
Your target heart rate is a range of numbers that reflect how fast your heart should be beating when you exercise. “A higher heart rate is a good thing that leads to greater fitness,” says Johns Hopkins cardiologist Michael Blaha, M.D., M.P.H. During exercise, you can monitor heart rate and try to reach this target zone. Doctors also use target heart rate to interpret the results of a cardiac stress test.
The average resting heart rate is between 60 and 100, he says. The fitter you are, the lower your resting heart rate; for very fit people, it’s in the range of 40 to 50 beats per minute. The Karvonen Formula is a mathematical formula that helps you determine your target heart rate (THR) training zones. The formula uses values for maximum and resting heart rate.
Calories are the amount of energy released when your body breaks down (digests and absorbs) food. The more calories a food has, the more energy it can provide to your body. When you eat more calories than you need, your body stores the extra calories as body fat.
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