We know that physical activities are important for our health.

But we must know the limit of the heart in order not to burden our organ.Resting heart rate between 60 to 100 bpm can be regarded as normal to teenagers and adults.Heart rate depends on several factors including the level of fitness and environmental stress. Heart rate is the number of heartbeats per unit of time, typically expressed as beats per minute (bpm). Heart rate can vary as the body's need to absorb oxygen and excrete carbon dioxide changes, such as during exercise or sleep.Heart rate can measured by finding the pulse of the body. This pulse rate can be measured at any point on the body where the artery's pulsation is transmitted to the surface by pressuring it with the index and middle fingers To calculate your heart rate, you'll need:

A watch or clock with a second hand Pencil and paper A place to exercise (MHR&THR)

The resting heart rate (HRrest) is a person's heart rate when they are at rest, that is lying down but awake, and not having recently exerted themselves. a)My own Resting Heart Rate(RHR):56 bpm The maximum heart rate (HRmax) is the highest heart rate an individual can safely achieve through exercise stress, and depends on age. b,i)My own Maximum Heart Rate(MHR):204 bpm The Target Heart Rate or Training Heart Rate (THR) is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. b,ii)My own Target Heart Rate/Training Heart Rate:147 bpm c)Others i)My mother(Age:46) -Resting Heart Rate(RHR):81 bpm -Maximum Heart Rate(MHR):174 bpm -Target Heart Rate(THR):110 bpm ii)Teachers 1)Encik Azmi(Age:45) -Resting Heart Rate(RHR):60 bpm -Maximum Heart Rate(MHR):175 bpm -Target Heart Rate(THR):140 bpm

2)Cik Farah(Age:22) -Resting Heart Rate(RHR):65 bpm -Maximum Heart Rate(MHR):198 bpm -Target Heart Rate(THR):145 bpm iii)Friends 1)Muhd Ariffin(Athlete) -Resting Heart Rate(RHR):50 bpm -Maximum Heart Rate(MHR):203 bpm -Target Heart Rate(THR):160 bpm 2)Muhd Amir(Non-athelete) -Resting Heart Rate(RHR):65 bpm -Maximum Heart Rate(MHR):203 bpm -Target Heart Rate(THR):150 bpm d)Conclusion i)Based on the calculation that I have done,the conclusion about my fitness and lifestyle is at the normal level and in a healthy condition. ii)Based on the calculation that I have done,the conclusion about my mother fitness and lifestyle is at the under average level and in a quite unhealthy condition. iii)Based on the calculation that I have done,the conclusion about Encik Azmi fitness and lifestyle is at the normal level and in a healthy condition. iv)Based on the calculation that I have done,the conclusion about Cik Farah fitness and lifestyle is at the normal level and in a healthy condition. v)Based on the calculation that I have done,the conclusion about my athelete friend,Muhd Aiffin fitness and lifestyle is at the best level and in a healthy condition. vi)Based on the calculation that I have done,the conclusion about my non-athlete friend,Muhd Amir fitness and lifestyle is at the good level and in a healthy condition.

Step 1: Find Your Target Heart Rate Target Heart Rate* Zone During Exercise (Heartbeats per Minute) 2029 120160 3039 114152 4049 108144 5059 102136 6069 96128 7079 90120 8089 84112 9099 78104 100 or older 7296 *Target heart rates are based on 60%80% of estimated maximum heart rates (220 minus age). Age Step 2: Complete Your Fitness Activity The goal here is to increase your heart rate, so choose an activity that's going to get your heart pumping. Go for a brisk walk or run around the block, jump rope, use an elliptical trainer, or do any activity that will increase your heart rate. RHR cart 60 or less = Good 61 to 80 = Average 81 to 100 = High, but acceptable 101 or more = Abnormally high and not good!

Calculation of Maximum Heart Rate The easiest and best known method to calculate your maximum heart rate (MHR) is to use the formula MHR = 220 - Age

MEN AGE ATHLETE EXCEL'T GOOD ABOVE AV AVERAGE BELOW AV POOR 18 -25 49-55 56-61 62-65 66-69 70-73 74-81 82+ 26 -35 49-54 55-61 62-65 66-70 71-74 75-81 82+ 36 -45 50-56 57-62 63-66 67-70 71-75 76-82 83+ 46 - 55 50-57 58-63 64-67 68-71 72-76 77-83 84+ 56 -65 51-56 57-61 62-67 68-71 72-75 76-81 82+ 65+ 50-55 56-61 62-65 66-69 70-73 74-79 80+

WOMEN AGE ATHLETE EXCEL'T GOOD ABOVE AV AVERAGE BELOW AV POOR 18 -25 54-60 61-65 66-69 70-73 74-78 79-84 85+ 26 -35 54-59 60-64 65-68 69-72 73-76 77-82 83+ 36 -45 54-59 60-64 65-69 70-73 74-78 79-84 85+ 46 - 55 54-60 61-65 66-69 70-73 74-77 78-83 84+ 56 -65 54-59 60-64 65-68 69-73 74-77 78-83 84+ 65+ 54-59 60-64 65-68 69-72 73-76 77-84 84+