FITNESS FOR LIFE

HEART RATE WORKSHEET

· Maximum Heart Rate = 220 – age

My Maximum Heart Rate: 220 - ______ = ______

· Aerobic Training Range = 60-85% of Maximum Heart Rate

Low End of Training Zone: My Max HR______ X .60 = ______

High End of Training Zone: My Max HR______ X .85 = ______

My Aerobic Training Zone: ______ - ______ beats per minute.

* Aerobic Exercise must: 1. be continuous

2. be done for at least 20 minutes

3. increase heart rate to 60-85% of Max HR

Benefits of aerobic exercise:

- decreases resting heart rate % of

- uses up fat for fuel Max HR

- reduces blood pressure

- gives you more energy 100%

- improves blood cholesterol Anaerobic

- lowers incidence of coronary heart disease 85%

- increases metabolic rate Aerobic Zone

- increases endorphins

- improves the quality of your life 60%

- relieves depression

- prevents certain kinds of cancer

- enhances self-image

- relieves stress and anxiety

- can slow the aging process 0%

- improves the quality of sleep

- improves mental sharpness