The target heart rate represents the intensity level at which you should exercis
ID: 3745112 • Letter: T
Question
The target heart rate represents the intensity level at which you should exercise to produce cardiorespiratory benefits. This amount of exercise (overload) is enough to condition the heart, lungs, and muscles but is not overly strenuous. Monitoring intensity during a workout is done by measuring the heart rate. For fitness to occur, your heart rate must be raised to approximately 60 percent of the difference between the resting and maximal heart rates. The difference is called the heart rate reserve (HRR). An increase in heart rate equal to 80 percent of the difference between resting and maximal rates (i.e., HRR) is a reasonable upper intensity level for most exercises. This is the target heart rate range (or training heart rate range). The Karvonen formula for calculating your target heart rate is as follows:
THR = (maximal HR* - resting HR**) × Intensity % + Resting HR
*Maximal HRmax = 220 minus age
**Resting HR = count your pulse at rest for 60 seconds
When estimating your target heart rate range, two factors are involved:
• Your age:
• Your resting heart rate (RHR):
Use these numbers in the formula that follows:
1.
220
-
_
=
0
your age
(estimated maximal heart rate [MHR])
2.
0
-
_
=
0
MHR
(resting HR)
HR reserve
3.
0
X
.60
+
_
=
0
(HR reserve)
(lower intensity)
(resting HR)
(lower target heart rate)
0
X
.80
+
_
=
0
(HR reserve)
(higher intensity)
(resting HR)
(higher target heart rate)
4.
Target heart rate range is
0
to
0
beats per minute.
5.
For a quick pulse check during exercise, my THR ÷ 10 is
0
to
0
beats.
Example: Jeff is 23 years old and has a resting heart rate of 72 beats per minute.
1.
220 - 23 = 197 MHR (estimated)
2.
197 - 72 = 125 heart rate reserve
3.
125 × .60 = 75 + 72 = 147
125 × .80 = 100 + 72 = 172
4.
THR range is 147 to 172 beats per minute.
5.
THR ÷ 10 is 15 to 17 beats.
When estimating your target heart rate range, two factors are involved:
• Your age:
• Your resting heart rate (RHR):
Use these numbers in the formula that follows:
1.
220
-
_
=
0
your age
(estimated maximal heart rate [MHR])
2.
0
-
_
=
0
MHR
(resting HR)
HR reserve
3.
0
X
.60
+
_
=
0
(HR reserve)
(lower intensity)
(resting HR)
(lower target heart rate)
0
X
.80
+
_
=
0
(HR reserve)
(higher intensity)
(resting HR)
(higher target heart rate)
4.
Target heart rate range is
0
to
0
beats per minute.
5.
For a quick pulse check during exercise, my THR ÷ 10 is
0
to
0
beats.
Example: Jeff is 23 years old and has a resting heart rate of 72 beats per minute.
1.
220 - 23 = 197 MHR (estimated)
2.
197 - 72 = 125 heart rate reserve
3.
125 × .60 = 75 + 72 = 147
125 × .80 = 100 + 72 = 172
4.
THR range is 147 to 172 beats per minute.
5.
THR ÷ 10 is 15 to 17 beats.
Explanation / Answer
#include <iostream>
using namespace std;
// main function definition
int main()
{
// Variables to store data
int age, restingHeartRate;
int MHR;
double HRReserve, lowerTargetHeartRate, higherTargetHeartRate;
// Accepts data from user
cout<<" Enter your age: ";
cin>>age;
cout<<" Enter Resting Heart Rate: ";
cin>>restingHeartRate;
// Calculates estimated maximal heart rate
MHR = 220 - age;
// Calculates heart rate reserve
HRReserve = MHR - restingHeartRate;
// Calculates lower target heart rate
lowerTargetHeartRate = HRReserve * .60 + restingHeartRate;
// Calculates higher target heart rate
higherTargetHeartRate = HRReserve * .80 + restingHeartRate;
// Displays information
cout<<" Your Age: "<<age;
cout<<" Your Resting Heart Rate: "<<restingHeartRate;
cout<<" Your Estimated Maximal Heart Rate: "<<MHR;
cout<<" Your HR Reserve: "<<HRReserve;
cout<<" Your Lower Target Heart Rate: "<<lowerTargetHeartRate;
cout<<" Your Higher Target Heart Rate: "<<higherTargetHeartRate;
cout<<" Your Target Heart Rate Range is "<<lowerTargetHeartRate<<" to "<<higherTargetHeartRate<<" beats per minute.";
// Loops from lower target heart rate to highest higher target heart rate
for(int x = lowerTargetHeartRate; x <= higherTargetHeartRate; x++)
cout<<" For a quick pulse check during exercise, my THR is "<< x / 10.0;
}// End of main
Sample Output:
Enter your age: 23
Enter Resting Heart Rate: 72
Your Age: 23
Your Resting Heart Rate: 72
Your Estimated Maximal Heart Rate: 197
Your HR Reserve: 125
Your Lower Target Heart Rate: 147
Your Higher Target Heart Rate: 172
Your Target Heart Rate Range is 147 to 172 beats per minute.
For a quick pulse check during exercise, my THR is 14.7
For a quick pulse check during exercise, my THR is 14.8
For a quick pulse check during exercise, my THR is 14.9
For a quick pulse check during exercise, my THR is 15
For a quick pulse check during exercise, my THR is 15.1
For a quick pulse check during exercise, my THR is 15.2
For a quick pulse check during exercise, my THR is 15.3
For a quick pulse check during exercise, my THR is 15.4
For a quick pulse check during exercise, my THR is 15.5
For a quick pulse check during exercise, my THR is 15.6
For a quick pulse check during exercise, my THR is 15.7
For a quick pulse check during exercise, my THR is 15.8
For a quick pulse check during exercise, my THR is 15.9
For a quick pulse check during exercise, my THR is 16
For a quick pulse check during exercise, my THR is 16.1
For a quick pulse check during exercise, my THR is 16.2
For a quick pulse check during exercise, my THR is 16.3
For a quick pulse check during exercise, my THR is 16.4
For a quick pulse check during exercise, my THR is 16.5
For a quick pulse check during exercise, my THR is 16.6
For a quick pulse check during exercise, my THR is 16.7
For a quick pulse check during exercise, my THR is 16.8
For a quick pulse check during exercise, my THR is 16.9
For a quick pulse check during exercise, my THR is 17
For a quick pulse check during exercise, my THR is 17.1
For a quick pulse check during exercise, my THR is 17.2
Related Questions
drjack9650@gmail.com
Navigate
Integrity-first tutoring: explanations and feedback only — we do not complete graded work. Learn more.