This page is dedicated to helping you create an exercise plan based on the ACSM guidelines. Below the actual guidelines you will see the equation used for finding your max heart rate as well as your zones for optimal results.
The American Academy of Sports Medicine recommends the following for good health.
Now that you know the zone your heart rate should be in for cardiovascular (55% - 90%, the green "improve" in the table to the right), do you remember how to find your zone?
Let's start by finding your Max Heart Rate: 220 - you age. Example, For a 16 year old it would be 220 - 16 = 204 max heart rate Next you need to find the bottom (55%) and the top (90%) of your zone. Do this by multiplying your Max Heart Rate (MHR) by 60% ( .6) and then multiplying it by 80% ( .8). For our 16 year old it would look like this; 60% = 204 x .55 = 112.2 80% = 204 x .9 = 183.6 This means that when doing cardiovascular exercise our 16 year old wants their heart rate to stay between 112 - 183 beats per minute. You can track this by finding your pulse as we did in class or using a wearable device that tracks heart rate. RECAP 220 - your age = MHR (Max Heart Rate) MHR x .55 = your 55% of effort MHR x .9 = your 90% of effort Staying between these two numbers is ideal for cardiovascular fitness and health. If you don't have a heart rate monitor or you don't want to try and find your pulse throughout your workout you can also use the Rate of Perceived Exertion (RPE) scale. This handy little chart can kind of help you figure out if your heart rate is in the correct zone. On this chart to the right #6, #7, and #8 would have you in your 60% - 80% heart rate zone.
So, if you look like one of those emojis then you are doing good! Haha! |