TARGET HEART RATE ZONE
Age | Minimum | Maximum |
(S0%I | (80%) | |
20 | f00 | 160 |
22 | 99 | 158 |
24 | 98 | I57 |
26 | 97 | 155 |
2B | 96 | 154 |
30 | 95 | t52 |
32 | 94 | t50 |
34 | 93 | 149 |
36 | 92 | !47 |
38 | 91 | !46 |
40 | 90 | 144 |
4.5 | 87 | t40 |
50 | 85 | t36 |
55 | 83 | 132 |
60 | 80 | t28 |
65+ | 77 | 124 |
Effective aerobic training t:o improve your fitness and health requires working out at an exercise intensib! that raises your pulse to a level that safely challenges your tleart and lungs This level can range between 50% - 80% of your maximLlnl heart rate and is called your Target Heart Rate Zone. tFyou are new to exercise or out of shape, 50% - 60% may be adequate to promote good
cardiovascular conditioning A well condi-
tioned athlete rnay prefer to work up to an 80%- 85% rate
L;sing your heart rate as an indicator of your fitness level provides a
The chart illustrates the predicted minimum and rnaximum ta_ge_ heart rate zones for cardiovascular fitness for the average individ- ual in good tlealth To use the chart, find your age and the corresponding minimum and maximum target heart rate zones
Age adjusted heart rate (beats per minute)
DETERMBN_NG YOUR HEART RATE
To determine your heart rate:
Pause just long enough from your exercise to take your pulse
a)Push the button on your electronics computer until the heart icon appears on the display screen
b)Gently grab both metal pulse grips on both handlebars Wait 6 seconds
c)Your heart rate range wil! be displayed on screen Check the chart above to see if you are within your range according to your age,
Remember that training heart rate ranges are predictions and based on averages Regardless of your exercise heart rate. you should slow down if you are breathless and cannot carry on a short conversation
Also remember ttTat during interval training your heart rate may exceed the 80% maximurn rate This is normal, and when you resume aerobic training your heart rate wilt adjust back to the normal target heart rate
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