Heart
Rate Monitors
We use Polar Heart Rate Monitors to measure the number of times our
hearts beat per minute while we are exercising. They permit us to exercise at our
ideal intensity. The monitors consist of a lightweight transmitter worn around
the chest, an elastic strap to hold the transmitter on, and a watch-like
receiver. Physical Education is the only class that addresses and
assesses our cardiovascular fitness and the use of a heart rate monitor lets us
individualize our workouts to achieve the desired training effect.
The Polar Heart
Rate Monitor does the following:
Reads the heart rate every 5
to 15 seconds to monitor the workout.
Beeps if the student is above or below the
training zone.
Records the heart rate in it’s memory.
Students workout in their target zone
and show their teacher how many minutes they were in their Target Zone.
Making the heart
stronger can result in the following physiological changes:
The heart is a muscle and it becomes stronger.
The resting heart rate gets lower.
The heart's stroke volume increases.
The muscles' capacity to use oxygen increases.
The blood's capacity to transport oxygen improves.
HDL cholesterol (the good stuff) increases.
Diastolic blood pressure is lowered.
Resting Heart Rate is the number of beats per minute when at complete
rest. This is best taken in the morning before getting up.
Stroke Volume is the amount of blood the heart is able to pump
in one contraction.
Target Heart Rate Zone is the range in which the heart should beat to
achieve physiological benefits.
To calculate your target heart rate, do the following:
- Determine your resting heart rate. The best time to take it is
before you get up in the morning.
- Subtract your age from 220. This number is known as your maximum
heart rate.
- Subtract your resting heart rate from your maximum heart rate.
- Multiply this number by 60% and by 85%.
- Add your resting heart rate back to the above two numbers. This
is your target heart rate range. Your goal should be to keep your heart
rate in this range when you work out.
Here's an example:
220 - 20 (age) =
200 (maximum heart rate)
200 - 70
(resting heart rate) = 130
130 * .60 = 78 +
70 = 148
130 * .85 = 110
+ 70 = 180
Your target zone
is 148 to 180 beats per minute.
Rope jumping can
be a great aerobic activity. Try varying your jumps and your speed and see how
long you can keep it going.
Step Aerobics is
another great aerobic activity. Try adding more risers to increase the difficulty.