The monitoring of the heartbeat range is still little known in Brazil, but it is a very
efficacious resource for obtaining results. It should be used especially in aerobic physical
preparation.
As shown in the table below, each age range corresponds to a heartbeat range, i.e. a
minimum limit and a maximum limit of heartbeats in the period of executing the exercise. It is
only when a person works within this range of heartbeats that he or she really begins to
produce results as regards his or her aerobic physical preparation.
Target Heartbeat
Range
Target heart rate range
AGE 25 YEARS (Example)
Maximum heart frequency - 195 bpm*
Target heartbeat range - minimum limit of 117 bpm* up to the limit of 156 bpm*
AGE 55 YEARS (Example)
Maximum heart frequency - 165 bpm*
Target heartbeat range - minimum limit of 99 bpm* up to the limit of 132 bpm*
*Beats per minute
To measure heart rate, place two fingers on your wrist (A) or neck (carotid vein) (B) and count
the beats for six seconds. The result should be multiplied by ten.
(B)
(A)
13
Begin the exercise with low speed and low effort for five minutes, for the heating,
activating the circulation and liberating oxygen for the muscles.
Z0 - Moderate Activity Zone -
Below 60% of the maximum heart rate. Recommended for
people who are inactive, who have special conditions or need rehabilitation for a medical
problem.
Z1 - Weight Loss Zone -
Training zone for weight loss, cardio-respiratory, between 60% and
70% of the maximum heart rate.
Z2 - Aerobic Zone -
Cardio-respiratory training zone, between 70% and 80% of the maximum
heart rate.
Z3 - Risk Zone -
It is not recommended to train above 80% of the maximum heart rate, as it is
in the heart risk zone.
Pulse in Training
Zones
PURPOSE OF THE AEROBIC TRAINING (BMP)
20
25
30
35
40
45
50
55
60
65
Age
Moderate activity
zone (60%)
Weight loss
zone (70%)
Aerobic Zone
(80%)
120
117
114
111
108
105
102
99
96
93
140
137
133
130
126
123
119
116
112
109
160
156
152
148
144
140
136
132
128
124
Example limits of calculatio according with age:
MINIMUM LIMIT=
(220 - AGE) X 0,6
LIMITE MAXIMUM=
(220 - AGE) X 0,8
SOURCE: American College of Sport Medicine
english
