Step 1: Find Your Resting Heart Rate
(Complete this step in the morning, right after you first wake up.)
Refer back to the directions in Unit 1, if you need help finding your pulse. In the morning, before doing anything else, take your pulse by counting the number of beats you hear in 10 seconds and multiplying it by 6. This is your resting heart rate (RHR), or number of times your heart beats per minute while at rest—be sure to record it in your Fitness Inventory.
Example:
8 beats (in 10 seconds) x 6 = 48 is RHR
Step 2: Find Your Maximum Heart Rate
Now you’re ready to determine your maximum heart rate (HR max), which is the highest recommended number of heart beats in one minute based on your age. Just subtract your age (we’re using 16 as our example) from 220 and that is your HR max.
Example:
220 - 16 = 204 is the HR max and the highest suggested rate for your heart during exercise.
Step 3: Find Your Heart Rate Reserve
We can now determine your heart rate reserve (HRR), which is the number of extra heart beats you have to spare in a minute. This number is only really useful in figuring out the next bit of information. To find it, just subtract your RHR from your HR max and you will have your HRR.
Example:
204 – 48 = 156 is your HRR or number of beats you have to spare in one minute.
Step 4: Find Your Target Heart Rate
Now for the most important number—your target heart rate (THR). Depending on the percentage (or general intensity) you want to hit, this number will give you the bullseye for your workout. If guesswork just doesn’t do it for you, this is a surefire way to know if your heart is working hard enough. Multiply the percentage you want to hit with your HRR and then add your RHR. Don’t forget to add this data to your Fitness Inventory!
Example:
High range—80%
.8 x 156 = 125 + 80 = 205 is your target heart rate during an intense workout.
Low range—60%
.6 x 156 = 94 + 80 = 174 is your target heart rate during a less intense workout.
Step 5: Test Your Heart: Jog or Run a Mile
Now it’s time to test yourself again. Use a timer to record your start and stop time so that you can determine the elapsed time afterwards.
Determine what distance near you equates to one mile. (If possible, you should use the same path or track you used before. If this isn’t feasible, you can also use the help of an app, the odometer on a car with your guardian’s help/permission, or even a website to determine this.) You may complete this part of the activity on an outdoor or indoor track nearby.
Take a brisk one-mile run/walk, either on a treadmill or outside—just don’t stop! As you’ll recall from weeks ago, the goal here is not to exhaust yourself but to remain in a steady state of “warm and slightly out of breath.” Be sure to properly warm up and cool down, hydrate, and wear appropriate clothing. When you are finished, take your pulse again while you are out of breath and see where it lands.
Record your mile jog/run time in your Fitness Inventory.