TARGET HEART RATE ZONE
100% |
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200 |
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195 |
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| 190 |
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| 185 |
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Serious |
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| 180 |
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| 175 |
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athletic |
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| 170 |
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training range |
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| 165 |
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| 160 |
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| 155 |
85% | 170 |
| 166 |
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| 162 |
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Cardiovascular |
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| 157 |
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| 153 |
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conditioning |
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| 149 |
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range |
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| 145 |
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| 140 |
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| 136 |
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| 132 | |
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75% | 150 |
| 146 |
| 143 |
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| 139 |
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| 135 |
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Fat burning |
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| 131 |
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range |
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| 128 |
| 124 |
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| 120 |
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| 116 | ||
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60% | 120 |
| 117 |
| 114 |
| 111 |
| 108 |
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| 105 |
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| 102 |
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| 99 |
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| 96 |
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| 93 | |||
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20 | 25 | 30 | 35 | 40 | 45 | 50 | 55 | 60 | 65 |
AGE
www.keysfitness.com
Before beginning your workout, check your normal resting heart rate. Place your fingers lightly against your neck, or against your wrist over the main artery. After finding your pulse, count the number of beats in 10 seconds. Multiply the number of beats by six to determine your pulse rate per minute. We recommend taking your heart rate at these times; at rest, after warming up, during your workout and two minutes into your cool down, to accurately track your progress as it relates to better fitness.
During your first several months of exercising, the AHA recommends aiming for the lower part of the target heart rate
Check your pulse recovery rate – If your pulse is over 100 bpm five minutes after you stop exercis- ing, or if it’s higher than normal the morning after exercising, your exertion may have been too stren- uous for your current fitness level. Rest and reduce the intensity next time.
Fitness Safety The target heart rate chart indi- cates average rate zones for different ages. A variety of different factors (including medication, emotional state, temperature and other conditions) can affect the target heart rate zone that is best for you. Your physician or health care professional can help you determine the exercise intensity that is appropriate for your age and condition.