
Diagram 11
Heart rate training zone
HEART RATE TRAINING ZONE
200
200195
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| 190 | 185 |
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| 190 |
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| 180 | 175 |
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| 180 |
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| 170 | 165 |
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RATE | 170 | 160 |
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| 160 | 155 |
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160 |
| 156 | 152 |
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| 150 |
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HEART |
| 148 |
| 140 |
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| 145 |
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150 |
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| 144 |
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| MAX. |
YOUR | 140 |
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| 136 | 132 |
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| 128 |
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| HEART | |
| 130 |
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| 130 | 127 |
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| 124 | 120 |
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| 120 |
| 124 |
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| 116 |
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| 120 | 117 |
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| 80% OF | |||
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| 110 |
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| 114 | 111 | 107 |
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| MAX. |
| 100 |
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| 104 |
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| 100 | 97 |
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| 90 |
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| 94 | 65% OF | |
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| MAX. |
| 80 | 20 | 25 | 30 | 35 | 40 | 45 | 50 | 55 | 60 | 65 | 70 | 75 | HEART |
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YOUR AGE
Pushing yourself beyond the recommended range, (that is, exercising so hard that your heart rate rises above 80% of maximum) can overstress your muscles. To increase cardiovascular improvement, exercise longer, not harder.
Keep in mind that this zone is an approximation, to be used as a guideline— individual heart rates vary according to several physiological factors. To determine your training zone, find your age on the diagram, and then find the area where they intersect. For example, if you are 35 years old, your training zone is between 120 and 148 beats per minute. Remember this
You can determine your heart rate by taking your pulse at a place that you can reach easily and comfortably while you exercise. Typical places for measuring heart rate are directly over the heart on the left side of the chest, on either side of the neck, over the temple, or on the thumb side of either wrist. Wherever you measure your pulse, make sure that you use your index and middle
Once you locate your pulse, look at a clock with a second hand and count the beats for six seconds. Multiply that number by 10 to determine the total number of beats per minute. For example, if you count 14 beats over six seconds, the total number of beats per minute is 140. Compare the total number of beats with your training zone as identified in Diagram 11. If necessary, increase or decrease your activity level to bring your heart rate into your training zone. You can increase your activity level by decreasing the resistance which increases your step rate. Similarly, raising the resistance and decreasing your steps per minute will lower your heart rate.
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