Climb Excite
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Monitoring the heart rate
The table below shows optimum heart rate levels in relation to age and the
purpose pursued.
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, the heart rate during
exercise should be kept to between 112 (60%) and 131 (70%); if he or she
wants to improve cardio-respiratory capacity, the heart rate should be kept
to between 131 (70%) and 168 (90%).
HE
AR
T RA
TE PER M
INUTE
AGE
Prevalent use of sugars.
Competitive athletes' 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.
