page 16
Diagram 12
Training Zones.
HEART RATE TRAINING ZONE
70
80
90
100
120
130
140
150
160
170
180
190
200
20
25
30
35
40
45
50
55
60
65
70
75
YOUR AGE
YOUR HEAR
T RA
TE
MAX.
HEART
RATE
80% OF
MAX.
HEART
RATE
65% OF
MAX.
HEART
RATE
130
127
120
117
114 111
107
104
97
160
156
148
144
140
136
132
128
124
120
190
185
180
175
170
165
160
155
150
145
RECOMMENDED TRAINING ZONE
94
124
152
116
101
195
200
How Hard Should I Exercise?
Studies show that to achieve the benefits of aerobic exercise, it is necessary to work
out hard enough to raise your heart rate to a certain minimum level, called the “training
zone.” Your training zone depends on your age and level of fitness.
Diagram 12 shows your recommended heart rate training zone, which is calculated
using your age and your maximum aerobic heart rate. Your maximum aerobic heart rate
is equal to 220 minus your age. The chart is based on a resting heart rate of about 72
for males and 80 for females. Your optimum training zone is between 65% and 80% of
your maximum heart rate. For efficient aerobic exercise, work only hard enough to keep
your heart rate in this zone. You will obtain the greatest fat-burning benefits when you
exercise within the optimum training zone.
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 line where they intersect. For example, if you
are 45 years old, your training zone is between 114 and 140 beats per minute. Remember
this zone—this is the heart rate zone you should try to maintain as you work out.
If you do not have an accurate heart rate monitor, 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 fingers—not your thumb. Your thumb has a strong pulse which can affect your
pulse rate reading.
CAUTION: Keep in mind that the
“Heart Rate” or “Training” zones are
approximations. Always check with
your physician to learn what the
appropriate heart rate is for your level
of fitness. Do not push yourself
beyond the recommended range.
