www.greenmasterfitness.com.tw
29
TARGET HEART RATE
Finding your pulse:
To make sure your heart is beating in its target zone, you’ll need to know how to monitor y our heart rate. The easiest way is to feel the pulse in the carotid artery on either side of y our neck, between the windpipe and the large neck muscles. Count the number of beats in ten seconds, and then multiply that number by six. This gives y ou the number of beats per minute.
How f ast should your heart beat during aerobic exercise? Fast enough to reach and stay in its “target zone,” a range of beats per minute that is largely determined by your age and physical condition. To determine your target zone, consult the chart we hav e prov ided.
YOUR HEART RATE in beats per minute
FIND YOUR TARGET HEART RATE
200
180
160
140
120
100
80
20 | 25 | 30 | 35 | 40 | 45 | 50 | 55 | 60 | 65 | 70 |
|
|
|
| YOUR AGE in years |
|
|
|
| ||
ADVANCED: Sports, athletic conditioning or interv al training
FITNESS: Optimal training, aerobic or cardiovascular
HEALTH: Beginner, low intensity with long duration produces f at burning
Aerobic exercise:
Is any sustained activity that sends oxy gen to y our muscles via your heart and lungs. It will improv e the f itness of your lungs and heart: y our body ’s most important muscle. Aerobic fitness is promoted by any activity that uses your large muscle groups - arms, legs or buttocks, f or example. Your heart beats quickly and y ou breathe deeply. An aerobic exercise should be part of y our entire exercise routine.