target heart rate

Exercise Menu

Abdominal Exercises
Cable Crunch
Crunches
Abdominal / Machine
Cable Torso Twist
Abdominal V Ups
Plank
Decline Sit Ups
Roman Chair Knee Ups
Ball Crunch
Lateral Crunches / Ball
Abdominal Bicycle Twists

Chest Exercises
Chest Press Machine
Pec Dec
Dumbbell Flys
Incline Press
Push Up
Bench Press
Decline Press / Bar FWBP
Cable Cross
Assisted Dips

Shoulder Exercises
Lateral Raise with Dumbbells
Front Raise
Internal Rotation
External Rotation
French Curls / Rear Delt Machine
Reverse Fly Rear Delt Lifts
Shoulder Press Machine
Shoulder Press / Dumbbells

Back Exercises
Front Lat Pull Downs
Low Back / Machine
Low Row Cable
Seated Row
T Bar Row
Pull Overs
Pull Ups
Back Extension / Machine
Bent Over Row
45 Degree Torso Raise - Back Extension
Straight Leg Dead Lift

Triceps Exercises
Triceps Push Down Bar
Triceps Extension / Dumbbell
Kick Backs / Dumbbells
Dips

Biceps Exercises
Bicep Curl Bar
Bicep Curl / Dumbbells
Preacher Curls / Bar
Bicep Curls / Machine
Hammer Curl

Quadriceps/ Hamstrings/Glutes
Leg Extension
Leg Curl / Machine
Leg Press
Squats
Inner Thigh Pull
Inner Thigh Pull
Standing Calf Raise
Donkey Calf Raise
Seated Calf Raise
Hip Adductor
Hip Abduction
Lunges / Front Walking
Lunges / Back
Lunge Split Squat
Ball Squats
Leg Curls w Ball
Single Leg Squats
Single Leg Raise - Quad Hip Flexor
Glute Kick Backs

Target Heart Rate Range

Although it is preferable to have a graded exercise test to determine your THR range, a THR can be
estimated in the following way:

Count your heart rate after you have been seated comfortably for a few minutes; this is called
your resting heart rate
To determine the lower end of your THR range, calculate the following:
1. [(220-your age)- resting heart rate] x 0.60 + resting heart rate
To determine the upper end of your THR range , calculate the following:
1. [(220-your age)-resting heart rate] x 0.85 + resting heart rate

Example

50 y.o. with a resting heart rate of 60 beats per minute

[(220-50)-60BPM] x 0.60 + 60BPM= 126BPM

The upper limit would be 154BPM, therefore the intensity of exercise should be such that the heart rate is
maintained between 126-154.

To make sure your heart rate is within your THR range, it is best to check your pulse every few minutes
while exercising. Once you have adopted a consistent exercise routine, it is only necessary to check
your pulse at peak exercise. You can check your pulse by either of the following methods:

Put your index and middle finger on your carotid artery in your neck (find your “Adam’s Apple” and
slide your fingers into the groove next to it). Press just enough until you feel a steady pulse; be
careful not to press too hard.

Put your index and middle finger on the radial artery (this artery is located on the thumb side of the
inside of your wrist)

To get your heart rate per minute, count your pulse for 10 seconds and multiply by 6.

Your THR range may not be valid if you are on certain medications, such as beta blockers, or
if you have certain conditions, such as mitral valve prolapse syndrome or an irregular heart rhythm.