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Tuesday, July 4, 2006
Find Your Target Heart Rate
The Atlanta Journal-Constitution
Step 1: Find your resting heart rate (RHR). First thing in the morning, take your pulse and count the beats of your heart during a 20 - second period. Multiply that number by three and you will have the total beats per minute for your resting heart rate.
Step 2: Now use your resting heart rate to figure out the formulas below:
Light day cardio workout (70 percent of your maximum heart rate potential, or MHRP):
220- RHR - Your age _ = MHRP
MHRP X 70% = _ + RHR = BMP__
High - intensity cardio (85 percent of your maximum potential):
220 - RHR _ - Your Age = MHRP
MHRP X 85% = _ + RHR = BMP __
What is your light day cardio workout / target heart rate?_ BPM
What is your high - intensity cardio workout/target heart rate?__BPM
Step 3: Stay in the middle of the two extremes. During all your workouts, make sure your target heart rate is between (low) BMP and (high) _BMP.
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