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njit-etd2003-081 - New Jersey Institute of Technology

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A.3.3 Resting Heart Rate<br />

This is your heart rate at complete rest. To determine this, take your pulse for 60 seconds<br />

just before you get out <strong>of</strong> bed...or take it for 30 seconds and multiply by 2. The typical<br />

adult has a resting heart rate <strong>of</strong> about 72 bpm whereas highly trained runners may have<br />

readings <strong>of</strong> 40 bpm or lower.<br />

A.3.4 Target Heart Rate Range<br />

Training intensity should range from 40% - 85% <strong>of</strong> adjusted maximal heart rate.<br />

Beginning exercisers should work between 50% - 65%. More advanced exercisers may<br />

be comfortable in the 70% - 80% range. Very fit exercisers may tolerate a level up to<br />

85%.<br />

A.3.5 Calculate<br />

For your age, use a whole year. (Between 0 and 100)<br />

Put your Resting Heart Rate. (Between 30 and 100)<br />

Enter your maximum heart rate if you know it (use a number between 50 and 85)<br />

Otherwise use an estimate as follows:<br />

Males: 214 - (0.8*age).<br />

Females: 209 - (0.7*age).<br />

Calculate your target heart rate using the Karvonen's formula:

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