37
15
60%
70%
90%
100%
123
120
117
114
111
108
105
102
99
96
93
123
120
117
114
111
108
105
102
99
96
93
143,5 140 136,5
133 129,5 126 122,5
119 115,5 112
108,5
143,5 140 136,5
133 129,5 126 122,5
119 115,5 112
108,5
184,5 180 175,5
171 166,5
162 157,5
153 148,5
144 139,5
184,5 180 175,5
171 166,5
162 157,5
153 148,5
144 139,5
205
200
195
190
185
180
175
170
165
160
155
205
200
195
190
185
180
175
170
165
160
155
20
0
25
30
35
40
45
50
55
60
65
中
文
日
本語
Br
Es
Nl
De
Fr
It
Uk
22 m
onItorIng
the
heart
rate
The.following.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:.220.-.age.
Age
. Area. reserved. for. competitive. athlete’s. workouts. (requiring. a. doctor’s.
certificate)
. Aerobic.zone.with.a.primarily.cardio-circulatory.component.(keep.heart.rate.
between.70%.and.90%)
. Aerobic.zone.primarily.using.fats.as.energy.source.(keep.heart.rate.between.
60%.and.70%)
. Zone.of.little.training.interest
Heart
.rate
.per
.minute
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.
