Shane's target heart rate zone is 130-168. during a race, he checks his wrist monitor, which indicates that his heart rate is currently 142. which of the following will him get the most productive workout, based on the information he has gathered?

Shane should maintain the speed and intensity of her running as he is within the range of the recommended target heart rate.

Explanation:

Target heart rate zone is a tool used in fitness and exercise to gauge if an individual is optimizing the exercise routine. If it falls short, it’s too “light” and might slow down the effects of proper exercise. If it goes beyond, risk of getting tired and injured easily is high. This will depend on the person if they prefer a moderate or vigorous exercise intensity.

How to compute the range of recommended target heart rate zone according to the American Heart Association (AHA):

As an example, your age is 25 and you want to know your target heart rate zone for vigorous exercise intensity.

Remember, vigorous exercise intensity is 70 - 85% of your Maximum Heart Rate (MHR)

1. Subtract 220 from your age to get your Maximum Heart Rate (MHR).

220 – age = MHR

220 – 25 = 195 is the MHR

2. To know the Resting Heart Rate (RHR), count your heart beats for a whole minute at rest. This should be between 60 to 100 heart beats.

Let’s say the RHR is 70 beats per minute.

3. To determine the Heart Rate Reserve (HRR), subtract RHR from MHR.

MHR – RHR = HRR

195 – 70 = 125 is the HRR

4. For vigorous exercise intensity, to get the lower range, multiply HRR by 0.7 (70%), then add the RHR.

[HRR x 0.7 (70%)] + RHR = lower range of target Heart Rate

[125 x 0.7] + 70

87.5 + 70 = 157.5 or 158 beats per minute (lower range)

5. As a follow-up, to get the higher range, multiply HRR by 0.85 (85%), then add the RHR.

[HRR x 0.85 (85%)] + RHR = higher range of target Heart Rate

[125 x 0.85] + 70

106.25 + 70 = 176.25 or 176 beats per minute (higher range)

6. The results derived from number 4 & 5 will determine the average target heart rate zone for vigorous exercise intensity.

The recommended target heart rate zone for a 25-year-old willing to undergo vigorous exercise intensity is 158 – 176 beats per minute.

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