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    Advanced Circuit Training A Complete Guide To Progressive Planning and Instructing - Richard - Bob - Ho - 10

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    The document discusses different methods for calculating target heart rate zones for exercise, including the 220-age method and Karvonen heart rate reserve method. It also discusses monitoring heart rate during exercise using manual monitoring or devices, and using the Borg Rating of Perceived Exertion scale to subjectively measure exercise intensity.

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    Advanced Circuit Training A Complete Guide To Progressive Planning and Instructing - Richard - Bob - Ho - 10

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    guypetro6
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    The document discusses different methods for calculating target heart rate zones for exercise, including the 220-age method and Karvonen heart rate reserve method. It also discusses monitoring heart rate during exercise using manual monitoring or devices, and using the Borg Rating of Perceived Exertion scale to subjectively measure exercise intensity.

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    The document discusses different methods for calculating target heart rate zones for exercise, including the 220-age method and Karvonen heart rate reserve method. It also discusses monitoring heart rate during exercise using manual monitoring or devices, and using the Borg Rating of Perceived Exertion scale to subjectively measure exercise intensity.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    11 views3 pages

    Advanced Circuit Training A Complete Guide To Progressive Planning and Instructing - Richard - Bob - Ho - 10

    Uploaded by

    guypetro6
    The document discusses different methods for calculating target heart rate zones for exercise, including the 220-age method and Karvonen heart rate reserve method. It also discusses monitoring heart rate during exercise using manual monitoring or devices, and using the Borg Rating of Perceived Exertion scale to subjectively measure exercise intensity.

    Copyright:

    © All Rights Reserved
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    of 3

    220 – age = age predicted HR max

    Step 2: Calculate target heart rate range


    HR max x 0.55 = 55% maximum heart rate
    HR max x 0.6 = 60% maximum heart rate
    HR max x 0.75 = 75% maximum heart rate

    Example: Client X aged 55

    Step 1: Calculate age predicted max HR

    220 – 55 = 165

    Step 2: Calculate target ranges of 60 and 75% of max HR

    Max HR 165 x 0.6 = 99 (60% THR – target heart rate zone)

    Max HR 165 x 0.75 = 123.75 (75% THR – target heart rate zone)

    Training heart rate zone 60 – 75% of max HR = 99–124

    Adapted from: Lawrence & Barnett (2006)

    Karvonen or heart rate reserve (HRR)


    This formula calculates the heart rate reserve (HRR) to determine a training
    heart rate. The heart rate reserve is the difference between the maximal
    heart rate and the resting heart rate. Resting heart rate is that which would
    be found after a long sleep or rest. A HRR of 50–70% corresponds to 50–
    70% of VO2 reserve. VO2 reserve is the difference between VO2 max and
    resting VO2. Ideally, a true maximum HR (as obtained from a maximal test)
    should be used when applying the Karvonen formula. However, a more
    practical, albeit less accurate approach is to use age predicted max HR.

    Step 1: Calculate HRR


    Maximum heart rate (or age-predicted heart rate) – resting heart rate = heart
    rate reserve.
    Step 2: Calculate training heart rate (e.g. 50–70% of HRR)
    (HRR x 0.5) + RHR = 50% HRR
    (HRR x 0.7) + RHR = 70% HRR

    Example: Client X Age 55

    Step 1:
    165 (age-predicted max HR) – 60 (resting heart rate) = 105 HRR

    Step 2:
    105 HRR x 0.5 = 52.5 + 60 (RHR) = 112.50 = 50% HRR

    105 x 0.7 = 73.5 + 60 (RHR) = 133.50 = 70% HRR

    Training heart rate zone 50–77% HR max = 112–133

    Adapted from: Lawrence & Barnett (2006)

    Monitoring heart rate response to exercise


    Manual heart rate monitoring requires a reasonable level of skill and
    competence. It is therefore comparatively less accurate than using heart rate
    monitoring devices. It may be more appropriate to use heart rate monitoring
    in conjunction with other methods, such as RPE.

    Rating of perceived exertion (RPE)


    Borg (1998) in ACSM (2007: 77) developed the RPE 6–20 and CR–10 to
    enable subjective quantifying of exercise intensity. The 6–20 scale is
    designed for rating overall feelings of exertion and is generally used for
    steady state aerobic activity. The CR–10 scale is designed for rating more
    individualised responses such as breathlessness and pain.
    When using RPE, the client is encouraged to focus on the sensations of
    physical exertion (breathlessness, strain and fatigue in muscles) and then
    rate their overall feelings of exertion against the scales. The more
    experienced a client becomes at detecting and rating sensations, the more
    closely the ratings correlate with the exercise intensity.
    The ACSM (2000: 78) indicate that a cardiovascular training effect and
    the threshold at which blood lactate starts to accumulate is achieved at a
    rating of between ‘somewhat hard’ to ‘hard’, which equates to a rating of
    12–16 (RPE) or 4–6 (CR –10) on the respective scales. Fatigue levels
    (where lactate builds and cannot be removed at a sufficient rate, requiring
    intensity to be reduced to maintain the activity) equate to ratings of between
    18–20 and 9–10 on the respective scales.
    A key consideration would be that the actual intensity of exercise to
    achieve these ratings will be different between subjects, depending on
    fitness. For example, an untrained person may subjectively rate intensity at
    12–16 when walking at a moderate pace on a very slight incline. Whereas, a
    trained individual may rate intensity at 12–16 while running at a fast pace
    on a higher incline. The point being, the type of activity to achieve the
    ratings will be determined by individual factors, which include fitness and
    skill level. What an untrained client finds subjectively hard, a trained client
    will find subjectively easy.

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