33
Run Artis
Monitoring the heart rate
The table shows the optimum heart rate levels in relation to age and the goal
to be achieved.
Theoretical maximum heart rate (100%) is calculated on the basis of age using
the formula: Max HR = 207 - 0.7 x age (R. L. Gelish et alii, Med Sci Sports Exerc.,
2007 May, 39 (5): 281).
To read the graph, simply find your age on the horizontal axis and scan up the
vertical until you reach the 60%, 70% and 90% values.
Aerobic exercise performed at a heart rate between 60% and 70% mainly burns
fat as an energy source.
When doing aerobic exercise at a heart rate of 70% to 90% the cardiocirculatory
component prevails.
For example, if someone aged 30 wants to burn off fat, his/her heart rate during
exercise should be kept to between 112 (60%) and 131 (70%); if he or she wants
to improve cardio-respiratory capacity, his/her heart rate should be kept to
between 131 (70%) and 168 (90%).
He
ar
t r
at
e per minut
e
Age
Prevalent use of sugars.
Area reserved for competitive athlete’s workouts (requiring a doctor’s
certificate).
Combined use of fats and sugars
Significant improvement of aerobic efficiency.
Prevalent use of fats and increased use of sugars
Moderate improvement of aerobic efficiency.
Prevalent use of fats, and modest use of sugars
Limited improvement of aerobic efficiency.
