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The focus of this experience is to explore exercise as an excellent form of stress reduction. Read posted Seaward Chapter on exercise and stress and calculate your Target Heart Rate Formula. For an easy online calculation, go to: http://www.stevenscreek.com/goodies/hr.shtml

and calculate your target heart rate (HR).

  • Print or write the resulting information and attach to this sheet. Remember: aim for TARGET HEART RATE, not MAXIMUM! J
  • Another way to calculate THR: 220-your age = X. X times .5 (5% of max HR ) is your low end, and X times .85 (85% of max HR) is your high end.
  • Next, choose a physical activity in which you will achieve aerobic exercise. Sustain this activity for at least 25-30 minutes. What did you choose?
  • Answer these questions:
  • How hard (e.g. what amount of chosen exercise) did you have to work in order to achieve your target HR? Did you achieve it? How long (record seconds/minutes) before you achieved resting HR? What determines whether you achieve target heart rate quickly or slowly?
  • What is the reason for calculating and trying to achieve target HR? How long should you maintain target HR for maximum benefit? Be clear and specific regarding WHAT THR is and WHY you aim for it.
  • Make an estimate regarding your parasympathetic rebound effect….will you feel more or less relaxed after exercise and why do you think so?
  • What are 2-3 psychological benefits to exercise?
  • What does exercise presumably do with epinephrine (adrenaline) and cortisol levels in the body? (See readings for info). (hint….if exercise uses stress hormones up in the process of exercise, what benefits might come from that?)

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