Fitness Quest 284 manual Heart Rate Target Zone For Cardiovascular Fitness

HEART RATE TARGET ZONE

FOR CARDIOVASCULAR FITNESS

TABLE 1

200

190

180

170

Heart 160 Rate

(Beats/ 150 Min)

140

130

120

110

100

20

TABLE 2

	195		190
					185
						180
								175
									170
	165		161								165
												160
					157
													155
						153		148
														150
									144							145		Maximum
											140						140
	136											136						Attainable
			133										131					Heart Rate
					129
						129								127
																123
								129
																		85%
									119
											115							Target
																	119
																		Zone
												112	108
														105		101
																		70%
																	98
																		Target
25		30		35	40		45	50		55	60	65	70		75		80	Zone

AGE (YRS)

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

16