Any physical activity that increases heart rate above the resting heart rate may provide health benefits. It is recommended
that all people should accumulate at least 30 minutes of
day, including climbing stairs, brisk walking etc. But only greater increments above resting heart rate are associated with both health and fitness benefits.
Resting heart rate is the heart rate after a person has rested, either sitting or lied down, for 5 - 15 minutes, breathing deeply and relaxing muscles.
If you are a beginner, sedentary or overweight, a recommended target is to exercise at light or light to moderate intensity. At this target, the exercise is
If you aim for improved fitness or exercise for competitive reasons, your exercise intensity is moderate or heavy paced, and it causes clear breathlessness and sweating.
Target zones are typically calculated using the person’s maximum heart rate as a reference. The most reliable way to determine your individual Target Zone is to have your maximum heart rate measured at an exercise stress test. For more information on an exercise stress test, consult your physiologist or doctor.
However, according to ACSM most people can estimate their maximum heart rate by the formula:
220 - Age = Maximum Heart Rate
For example a
220 - 35 = 185 beats per minute.
The following Target Range Chart helps you find the right Target Zone for your needs. The percentages for the Target Zones are counted from the maximum heart rate (measured or predicted).
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Measured HRmax | 190 | 185 | 180 | 175 | 170 | 165 | 160 | 155 | 150 | ||
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| Polar Target Heart Rate Zone Chart |
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| Heavy Intensity |
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| Moderate Intensity |
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Age | 20 | 25 | 30 | 35 | 40 | 45 | 50 | 55 | 60 | 65 | 70 |
How to find your Target Zone ?
If you have had your maximum heart rate measured, use the upper axis for measured HRmax. This gives you the precise values for your Target Zone. In case you do not know your exact maximum heart rate, use the lower axis for age.
1.Locate one of the four intensity targets, which would be most suitable for you. Each target is shaded differently.
2.Locate your age on the down axis or your measured maximum heart rate on the upper axis.
3.Read up from your age / read down from your measured maximum heart rate to the target you chose.
4.Draw a straight line from the upper edge of the target to the left and you will find the upper limit of your Target Zone.
5.Then draw another straight line from the lower edge of the target to the left and you will find the lower limit for your Target Zone.
6.You have now found your Target Zone. As you exercise, make sure that your heart rate stays within the Target Zone (between the lower and the upper limit) to get the maximum benefit from your workout.
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Tempo manual USA 179120.A |
1.10.1998, 11:24