Heart Rate Zone Warm-Up

Each student estimates their maximum heart rate, works out a warm-up zone, and adjusts their jogging pace to reach it gradually. Students learn to dose the warm-up using real data, with a heart rate monitor or by taking their pulse by hand.

How to play

1. Minute 0-1: each student estimates max heart rate (220 minus age) and a target zone of 60-75%. Anyone without a monitor learns to take a carotid pulse for 15 seconds and multiply by 4.
2. Minutes 1-4: easy jog around the track; on the whistle, everyone checks their heart rate and notes whether they are below, in, or above the zone.
3. Minutes 4-7: second block mixing walking drills (high knees, butt kicks, arm circles) with jogging; check again and adjust pace.
4. Minutes 7-10: third block with 4 build-up runs of about 33 yards; the goal is to finish close to 75% without going over.
5. Minute 10-11: final check and quick discussion: who reached the zone first, and why?

Rules

• Everyone sets their own pace; this is not a race.
• Walk during each check instead of stopping suddenly.
• Shared monitors are wiped before passing them on and returned to the bin at the end.

Variations

Adaptations

• Limited mobility: do the blocks with wheelchair pushes or arm exercises and still check heart rate.
• Hearing impairment: signal each check by lowering an arm, in addition to the whistle.
• Low fitness: accept a lower zone of 55-65% and allow brisk walking.

Learning goals

• Calculate and apply a heart rate zone for warming up.
• Adjust exercise intensity using objective data.
• Use digital devices or a manual pulse to monitor activity.

Equipment for a class of 25

• heart rate monitors: 12
• stopwatch: 1

Teacher tip

Many students overshoot in the first block because they jog with faster friends; remind them the number is personal. Explain that the formula is only an estimate and people differ.

More activities like this

More warm-ups for High School