www.smoothfitness.com
39
COMPUTER OPERATION
Heart Rate Training
To maximize your results from training it is essential to monitor the intensity of your workout through your heart rate.
It is imperative that you accurately determine the target pulse rate within which to train in order that you may improve your fitness at a safe, comfortable and sustainable level. The following table on the next page is a rough guide to determine the level at which you should be exercising based upon your maximum heart rate (MHR).
Heart Rate diagram
Heartrate (beats per min)
205
195
185
175
165
155
145
135
125
115
105
95
90
20 25
Advance | Performance |
|
|
|
|
|
|
|
|
|
|
| |||
Aerobic |
|
|
|
|
|
|
|
|
|
|
| ||||
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||
Fat | Burning |
|
|
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||
W |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
arm Up/ |
|
|
|
|
|
|
|
|
|
|
|
|
| ||
|
| Cool D |
|
|
|
|
|
|
|
|
|
|
|
| |
|
|
| o |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| wn |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |
30 | 35 | 40 | 45 | 50 | 55 | 60 | 65 | 70 | |||||||
Age (years)
You can calculate the
Maximum heartrate = 220 minus age
For the different trainingtargets you should train with the following percentage of your maximum heartrate:
Health/Fat Burning: | 65 | – 75% of your max. heartrate |
Fitness/Bodyshaping: | 75 | – 85% of your max. heartrate |
Performance: | 85 | - 95% of your max. heartrate |
Example: |
|
|
You are 25 years old and want to train for the target Fitness:
220 – 25 = 195
75% of 195 = 146,25
85% of 195 = 165,75
Your
!This information is for your reference only. To determine your individual training intensity or in case you should have health restrictions please consult your physician before starting exercising.
