target heart rate
-24-
EXERCISING IN
YOUR T
ARGET ZONE
Finding your pulse
To make sure your heart is beating
in its target zone, you’ll need to know
how to monitor your heart rate. The
easiest way is to feel the pulse in
the carotid artery on either side of
your neck, between the windpipe
and the large neck muscles. Count
the number of beats in ten seconds,
then multiply by six. This gives you
the number of beats per minute.
How fast 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 have provided.
200
180
160
140
120
100
80
AGE IN YEARS
PULSE IN BEA
TS PER MINUTE
HEALTH
•
Beginner, low intensity with long
duration produces fat burning
FITNESS
•
Optimal training, aerobic
or cardiovascular
190
170
150
130
110
90
70
ADVANCED
•
Sports, athletic conditioning or
interval training
Aerobic exercise
is any
sustained activity that sends oxygen
to your muscles via your heart and
lungs. It will improve the fitness of
your lungs and heart: your body’s
most important muscle. Aerobic
fitness is promoted by any activity
that uses your large muscle groups
- arms, legs or buttocks, for example.
Your heart beats quickly and you
breath deeply. An aerobic exercise
should be part of your entire exercise
routine.
2 0 2 5 3 0 3 5 4 0 4 5 5 0 5 5 6 0 6 5 7 0
