Final answer:
The target heart rate zones for individuals aged 60 and 90 can be computed using the Karvonen Formula, Rate of Perceived Exertion, Talk Test, and Borg Scale, with each method relying either on formulas, subjective effort levels, or physical capabilities during exercise.
Step-by-step explanation:
To compute the target heart rate zones using the provided methods, we start by considering the age-related maximum heart rate which can be roughly estimated as 220 bpm minus the person’s age. For a person aged 60, the maximum heart rate (MHR) is 160 bpm and for a person aged 90, the MHR is 130 bpm.
Karvonen Formula
Using the Karvonen Formula, we first identify the resting heart rate (RHR) for the individual and then calculate the lower and upper bounds of the target heart rate (THR) zone as follows:
THR = ((MHR - RHR) × Intensity) + RHR
For different intensities, like 60% and 85%, the THR would vary accordingly.
Rate of Perceived Exertion (RPE)
The RPE is determined on a scale of 6 to 20 where 6 means no exertion and 20 means maximal exertion. For moderate-intensity activity, the RPE should be between 12 to 14.
Talk Test
During the Talk Test, if the individual can talk but not sing during the activity, they are likely in the moderate-intensity heart rate zone.
Borg Scale
The Borg Scale, which ranges from 6 to 20, correlates subjectively felt exertion with heart rate. The heart rate in beats per minute can often be estimated by multiplying the Borg scale rating by 10.
Remember that these methods are intended to guide exercise intensity and should not replace any medical advice. It’s always best to consult with a healthcare professional, especially for individuals with medical conditions or those who are very young or old.