2 THR BMI Body Composition

THE BASICS OF HEART RATE
The basics of heart rate encompass understanding the rhythm at which the heart
beats, typically measured in beats per minute (bpm). It reflects the cardiovascular
system's efficiency and can vary based on factors like age, fitness level, and activity.
Monitoring heart rate helps gauge exercise intensity, overall health, and potential
abnormalities.
To determine if there is an effect in the aerobic exercises or any exercise that you
do is to monitor the heart rate. Monitoring the heart rate determines the intensity of the
effort a person exerts during exercise. To monitor the rate, one has to determine the
resting heart rate, maximum heart rate, heart rate reserve, target heart rate, and the
recovery heart rate. The intensity of training is determined using the Karvonen Method.
Karvonen Method
The most popular and simplest way to determine the target rate, based on VO2mas and
their correlation with heart rate.
The Karvonen Formula:
Target Heart Rate (THR) = HRR x % training zone percentage + RHR

Heart Rate Reserve (HRR) = maximum heart rate – resting heart rate
Maximum Heart Rate (MHR) = 220 – age
Target Heart Rate (THR) – Refers to the heart rate needed to gain a training benefit. It
is divided into five different levels, or zones base on the percentages of maximum heart
rate achieved.
Resting Heart Rate (RHR) – This is the number of pulse beats at resting phase. It is
taken by counting the beats per minute. The best time to take the RHR is upon waking
up in the morning. The average RHR is 75 beats per minute (bpm) for males and
80bpm for females (Tulio, 2010).
Maximum Heart Rate (MHR) – It is the maximum number of beats the heart can beat in
1 minute. To determine in a simpler method is to subtract one’s age from 220 (Tulio,
2010)
Heart Rate Reserve (HRR) – refers to the range between resting and maximum heart
rate. For example, a 15 – year old male with arresting heart rate of 75bpm has a heart
rate reserve of 135 that is, 220 – 15 = 205; 205 – 75 = 130 bpm.
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Five Zones/Levels:
1. Zone/Level 1: 50 – 60% of maximum heart rate. This level is used for extended
period of exercise with the purpose of building endurance. The body will burn fats
as fuel to this level.
2. Zone/Level 2: 60 – 70% of maximum heart rate. This level is also used to build
endurance, while helping to strengthen the heart. It is moderate intensity that allows
the individual to continue for an extended period of time.
3. Zone/Level 3: 70 – 80% of maximum heart rate. This level is known as the target
heart rate zone, where optimal aerobic training takes place. Overload occurs and
aerobic gains are maximized in this zone.
4. Zone/Level 4: 80 – 90% of maximum heart rate. This level is referred to as the
anaerobic threshold and begins working anaerobically, as opposed to aerobics.
Interval training usually takes place in this zone.
5. Zone/Level 5: 90 – 100% of maximum heart rate. This is referred to as oxygen debt,
meaning the cardio-respiratory systems can no longer supply oxygen to the working
muscles to sustain movement at the current pace. Pushing to this zone/level would
lead to injury and danger if you are not extremely fit.
Example:
Pedro is an 18-year old college student and he wants to engage in exercise
figuring zone/level 2. His resting heart rate is 75 bpm. What is his target heart rate?
Using the Karvonen formula, the following computation is made:
MHR = 220 – 18 yrs. old = 202 bpm

HRR = 202 – 75 = 127 bpm
THR @ 60% = 127 bpm x .60 + 75 bpm = 151.2 (round off to 151 bpm)
THR @ 70% = 127 bpm x .70 + 75 bpm = 163.9 (round off to 164 bpm)
Therefore, Perdo’s target heart rate when she starts her exercise regimen is 151
– 164 bpm for his to the benefits of exercise.
BODY COMPOSITION
The relative percentage of muscle fat bone and other tissues

that comprise the body. A fit person has relatively low, but not too
low percentage of body fat. Body mass index (BMI) is a
measurement tool that compares your height to your weight and
gives you an indication of whether you are overweight, underweight
or at a healthy weight for your height.
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The best way to lose fat is through a lifestyle that includes a
sensible diet and exercise. The best way to add muscle mass is
through strength training. Large changes in body composition are
not necessary to improve health; even a small increase in physical
activity and a small decrease in body fat can lead to substantial
health improvements.
Somatotype, or body build, affects a person’s choice of exercise. Endomorphs are

round and pear-shaped. They often excel at weight lifting and weight-supported aerobic
exercises such as swimming or cycling. Conversely, they might find distance running
difficult and painful. Mesomorphs are lean and muscular and usually excel at almost any
kind of physical activity or sport. Ectomorphs are thin and linear. Their light frame helps
them succeed in activities such as distance running and gymnastics. No matter what
body type you have you can benefit from some form of physical activity.
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COMPUTATION OF BODY MASS INDEX & ITS DESCRIPTION
The body mass index (BMI), or Quetelet index, is a value derived from the
mass (weight) and height of an individual. The BMI is defined as the body mass divided
by the square of the body height, and is universally expressed in units of kg/m2,
resulting from weight in kilograms and height in meters
The formula for BMI is weight in kilograms divided by height in meters Squared:
BMI = [weight / (height x height)]
BMI Weight Category

Under 18.5 Underweight
18.5 – 24.9 Healthy Weight
25 – 29.9 Overweight
30 or over Obese
Example: (weight) = 45 kg (height) = 1.57 m
=45 / (1.57m x 1.57m)

=45 / 2.46
=18.29 healthy weight

2 THR BMI Body Composition

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THE BASICS OF HEART RATE

The Karvonen Formula:

Target Heart Rate (THR) = HRR x % training zone percentage + RHR

Using the Karvonen formula, the following computation is made:

MHR = 220 – 18 yrs. old = 202 bpm

The relative percentage of muscle fat bone and other tissues

Somatotype, or body build, affects a person’s choice of exercise. Endomorphs are

BMI = [weight / (height x height)]

BMI Weight Category

Example: (weight) = 45 kg (height) = 1.57 m

=45 / (1.57m x 1.57m)

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