1. HEART RATE
 Your heart rate is the number of times your heart
beats in a one minute time span.
 Your heart rate tells you how hard your heart is
working to pump blood and oxygen to your limbs
and brain
 Your heart rate changes with your activity

2. Max and Resting Rate
 Your resting heart rate is measured when you wake up
in the morning before you get out of bed
 Your maximum heart rate is calculated using a formula
based on your age
 Your working heart rate is a percentage of the
maximum depending on what kind of exercise and
result you want. For instance
aerobic, weightloss/fitness, cardio, etc

3. How to measure your heart rate
BPM (Beats Per Minute)
1. Hold two fingers at the side of your neck feel for your
pulse.
2. Count the number of times your heart beats in a 15
seconds.
3. Multiply the 15 second measure by 4 the result will be
the Beats Per Minute (BPM)
4. 4X15 is equal to 60=60 seconds in a minute

4. Maximum Heart Rate
The Maximum Heart Rate is the measure of how fast you
heart can beat safely
To calculate your Maximum Heart Rate
Subtract your age for 220
Example, if you are 50 years old: 220-50=170
your maximum heart rate is 170

5. Working Heart Rates
Working Heart Rates are a percentage of your Maximum
Heart Rate. The level that your heart will work most
efficiently to produce a desired result.
Example:
for an aerobic workout you will want to work at a rate between 55% and
70% of your Maximum Heart Rate. Multiply your MHR by .55 and .70 , work
within that range
for a Cardio workout you will want to work at a rate between 70 % to 80%
of your Maximum Heart Rate. Multiply your MHR by .70 and .80 , work within
that range.

6. Working Levels