Koala Fitness

>> Heartrate

Always consult your physician before beginning an exercise program!

Target Heart Rate (THR) is:
an estimate of the intensity of exercise at which you will receive the most benefit based on heart rate.
Examples:
If your intensity is too low:
You will not see optimal improvements in fitness,nor will you burn maximal # of calories
If intensity is too high:
You may feel extreme shortness of breath or experience cramps, lightheadedness, or in some cases chest pain
(THESE ARE SIGNS THAT YOU SHOULD DECREASE INTENSITY OR COOL-DOWN SO THAT YOU CAN STOP EXERCISE)

How to calculate Target Heart Rate (THR):
220 - age - Resting Heart Rate x Intensity + Resting Heart Rate = THR
Example: 220 - 20yrs. - 70beats/min x .50 + 70beats/min = 135beats/min.
>>Click here and we'll calculate it for you

Resting Heart Rate: is the number of times your heart beats per minute at rest
This is Calculated by:
Finding your pulse on the thumb side of your wrist using your index finger and middle finger after you've been sitting quietly for at least 30 min. Once you find your pulse, count the number of beats in 30 seconds and multiply by 2.
A Normal Resting Value is around 70 beats per minute.

Click here and we will calculate
your target heart rate for you

* Intensity: is a percentage of maximal heart rate at which you should be exercising:
             For BEGINNERS: Intensity = 50% - 65%
             For INTERMEDIATE: Intensity = 60 - 75%
            For ADVANCED: Intensity = 70% - 85%

**PLEASE NOTE:**
Exercising at a Target Heart Rate is not appropriate for those who are taking medication to control heart rate
or blood pressure because the medicine will not allow heart rate to exceed a certain level.
In this case, exercise to a level where you feel breathing rate increase (but not to a level where you feel short
of breath and to a level where you feel you are beginning to sweat. A good test that your intensity is not too high
is to see if you are able to carry on a conversation while exercising without having to hesitate or catch your
breath between words.