Fitness Quest 386da 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		153											155
																							150
Heart Rate 150
														148		144									145		Maximum
(Beats/Min)																		140								140
140																				136							Attainable
				136
																											Heart Rate
						133																131
									129
130
											129			129									127		123		85%
																119
120																											Target
																		115								119
																											Zone
																				112		108
110
																							105		101
																										98	70%
100																											Target
20		25			30		35			40		45			50		55	60			65	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

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