Heart Rate Calculation
Name: _______________________________________ Date: ________________ Pd._________
Methods for Measuring Heart Rate:
Carotid Artery (Neck): Place your index finger on the side of your neck between the middle of your collar
bone and your jaw line (just to the side of the Adam's apple, in the soft, hollow area). Press gently until
you locate the pulse.
 Count the beats for the following:
o 60 seconds: Total ______________ X 1 = _____________________ BPM
o 30 seconds: Total ______________ X 2 = _____________________ BPM
o 15 seconds: Total ______________ X 4 = _____________________ BPM
o 10 seconds: Total ______________ X 6 = _____________________ BPM
Radial Artery (Wrist): Place the index and middle finger over the underside of the opposite wrist, below
the base of the thumb. Press with flat fingers until you feel the pulse.
 Count the beats for the following:
o 60 seconds: Total ______________ X 1 = _____________________ BPM
o 30 seconds: Total ______________ X 2 = _____________________ BPM
o 15 seconds: Total ______________ X 4 = _____________________ BPM
o 10 seconds: Total ______________ X 6 = _____________________ BPM
**The longer you count the more accurate your reading. Whatever you choose, be consistent in your
method.
Measuring Resting Heart Rate:
To determine the resting heart rate, you must have been resting for at least 10 minutes.

Your Resting Heart Rate (RHR): _________________Beats Per Minute (BPM)
*Example: 10 years old with a RHR of 70 BPM
Resting Heart Rate Normal Range by age:
 Newborns 0 to 1 month old: 70 to 190 beats per minute
 Infants 1 to 11 months old: 80 to 160 beats per minute
 Children 1 to 2 years old: 80 to 130 beats per minute
 Children 3 to 4 years old: 80 to 120 beats per minute
 Children 5 to 6 years old: 75 to 115 beats per minute
 Children 7 to 9 years old: 70 to 110 beats per minute
 Children 10 years and older, and adults (including seniors): 60 to 100 beats per minute
 Well-trained athletes: 40 to 60 beats per minute
Measuring Target Heart Rate:

Max Heart Rate (MHR): 220- __________(age)=______________BPM
*Example: MHR = 220-10 = 210 BPM
Calculating Heart Rate Max Reserve:

Max Heart Rate (MHR) _______________ - Resting Heart Rate (RHR) = _______________ BPM
*Example: HRmaxReserve = 210BPM (MHR) –70 BPM (RHR) = 140 BPM
Heart Rate Calculation
Name: _______________________________________ Date: ________________ Pd._________
TRAINING ZONES:
Healthy Heart Zone (Warm up): 50 - 60% of maximum heart rate: The easiest zone and probably the best
zone for people just starting a fitness program. It can also be used as a warm up for more serious
walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also
decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this
zone are fats.
Fitness Zone (Fat Burning): 60 - 70% of maximum heart rate: This zone provides the same benefits as the
healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still
85%.
Aerobic Zone (Endurance Training): 70 - 80% of maximum heart rate: The aerobic zone will improve your
cardiovascular and respiratory system AND increase the size and strength of your heart. This is the
preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.
Anaerobic Zone (Performance Training): 80 - 90% of maximum heart rate: Benefits of this zone include
an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus
an improved cardiorespiratory system, and a higher lactate tolerance ability which means your
endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning
more calories, 15 % from fat.
Red Line (Maximum Effort): 90 - 100% of maximum heart rate: Although this zone burns the highest
number of calories, it is very intense. Most people can only stay in this zone for short periods. You
should only train in this zone if you are in very good shape and have been cleared by a physician to do
so.
Calculating Target Heart Rate Zone:

Lower Limit: (_________(HRmaxReserve) x 0.6) + ____________ (RHR) = _______________BPM
***60% of HRmaxReserve
Example: (140BPM X 0.6) + 70BPM = 84 + 70 = 154 BPM

Upper Limit: (_________(HRmaxReserve) x.80) + ____________ (RHR) = _______________BPM
***80% of HRmaxReserve
Example: (140BPM X 0.8) + 70BPM = 112 + 70 = 182 BPM


Target Heart Rate Zone (THRZone): _______BPM (60% of HRmaxReserve) to ________BPM
(80% of HRmaxReserve)
Target Heart Rate (THR): [_________ BPM (60%) + __________ BPM (80%)] / 2 = ________ BPM

Example: THR Zone for the 10 year old = 154 BPM to 182 BPM; with a THR of (154 + 182) / 2 =
336/2 = 168 BPM
Target Heart Rate Activity:
Directions: Complete the following activities and measure heart rate for each activity. Note what zone
each activity falls in for you personally (Healthy Heart Zone, Fitness Zone, Aerobic Zone, Anaerobic Zone,
or Red Line Zone). Count number of steps for each activity.
Fitness Activity
Duration
Push-ups/Plank Hold
1 minute
Walking Lunges
Curl-ups
1-2 minutes
1 minute
Squat Jumps
1-2 minutes
Triceps Dips
1 minute
Butt Kickers
1-2 minutes
Wall Sit
Jumping Jacks
1 minute
1-2 minutes
Heart Rate
Fitness Zone