Fitness Quest NBP01060-2 manual Heart Rate Target Zone For Cardiovascular Fitness, Min

HEART RATE TARGET ZONE

FOR CARDIOVASCULAR FITNESS

TABLE 1

200

190

180

170

Heart 160 Rate

(Beats/

195
190
185
180
175
	170
165	165
161	160
157
	155
153
148	150

Min)

150

140

130

120

110

100

20

						144					145		Maximum
							140					140
136								136					Attainable
	133								131				Heart Rate
			129
										127
			129								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)

TABLE 2

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

17