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25
TARGET HEART RATE
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, and then multiply that number 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.
FIND YOUR TARGET HEART RATE
200
180
160
140
120
100
H
E
AR
T RA
TE
in b
eats per
minute
80
20 25 30 35 40 45 50 55 60 65 70
AGE IN YEARS
ADVANCED
: Sports, athletic conditioning or interval training
FITNESS
: Optimal training, aerobic or cardiovascular
HEALTH
: Beginner, low intensity with long duration produces fat burning
You can calculate the target-heartrate for your training as follows:
Maximum heartrate = 220 minus age
For the different trainingtargets you should train with the following percentage of your maximum heartrate:
HEALTH
:
50 – 70% of your max. heartrate
FITNESS
:
70 – 80% of your max. heartrate
ADVANCED
:
80 – 90% of your max. heartrate
Example:
You are 25 years old and want to train for the target Fitness:
220 – 25 = 195
70% of 195 = 136,5
80% of 195 = 156
Your target-heartrate should be between 136,5 and 156 beats per minute.
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 breathe deeply. An aerobic exercise should
be part of your entire exercise routine.
