Download Heart Rate Worksheet

Name: _______________________________________
Date: ________________
Heart Rate
If you are going to improve and maintain your aerobic fitness level, it is important
that you get your heart rate into the aerobic and anaerobic training zone. What is the
aerobic zone? It is your heart beating at 60-75% of your maximum heart rate. When
exercising in this range or Aerobic training zone, you develop your cardiovascular
system. Your body’s ability to transport oxygen to, and carbon dioxide away from, the
working muscle can be developed and improved. We will also calculate the anaerobic
training zone. What is the anaerobic training zone? It is your heart beating at 80-90% of
your maximum heart rate. Training in this zone helps you develop your lactic acid
system.
First we will determine our Resting Heart Rate (RHR).
1.
2.
3.
__________
Day One
When you wake up in the morning, before getting up and moving
around find your pulse.
Use a clock (or ask your parents to time you) and count your pulse for
60 seconds.
Record your number for 3 days.
___________
Day Two
_________
Day Three
Calculate your aerobic training zone.
1. Take 220-age = Maximum Heart Rate (MHR)
2. Take your maximum heart rate and multiply it by .6 and .75 to find the range in
which your heart rate should be in the aerobic training zone.
_________
MHR
__________ - ____________ = Aerobic Training Zone
60%
75%
Calculate your anaerobic Training Zone
1. Take 220-age= Maximum Heart Rate (MHR)
2. Take your maximum heart rate and multiply it by .8 and .9 to find the range in
which your heart rate should be in the anaerobic training zone.
________
MHR
__________ - ____________ = Anaerobic Training Zone
80%
90%
Determine the heart rate in the anaerobic workout and the aerobic workout.
Day 1:
Run a 300 (1lap) and record the time: ________ after 30 seconds
________ after 2 minutes
________ after 5 minutes
Day 2:
Run a mile (5 laps) and record the time: _________after 30 seconds
__________ after 2 minutes
_________ after 5 minutes
The quicker your Heart Rate drops after physical activity the more in shape you probably
are. The more fit you become; your heart becomes more efficient at pumping blood
around the body.