Fitness Quest 491pr manual Heart Rate Target Zone for Cardiovascular Fitness

HEART RATE TARGET ZONE FOR CARDIOVASCULAR FITNESS

TABLE 1

200
	195	190
190
			185
180				180
					175
170						170
	165
		161					165	160
160
			157
									155
				153
150					148 144
Heart Rate
(Beats/Min)							140
140								136
	136
		133
			129						131
130
				129
					129	119
120
							115
								112
									108
110
100
20	25	30	35	40	45	50	55	60	65

150

145

140Maximum Attainable Heart Rate

127 123

85%

Target

119 Zone

105 101

9870%

Target

70 75 80 Zone

AGE (YRS)

TABLE 2

Exercise		Warm Up	THR%	Cool Down	Total	Sessions	Total Time
	Week	Period	Minutes	Period	Time	Per Wk.	Per Wk.
1	& 2	4	60-65% -8	5	17	3	51
3	& 4	5	65-70% -10	5	20	3	60
5	& 6	5	70-75% -15	5	25	3	75
7	& 8	5	70-80% -20	5	30	3	90
9	& 10	5	70-85% -25	5	35	3	105
11 & 12		5	70-85% -25	5	35	3	105

12