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SECTION 5
CALCULATE YOUR TARGET HEART RATE
Heart Rate (HR) training has become one of the most popular forms of
monitoring your workouts. Nothing tells you how your body is feeling like your
own heart. By using your heart rate to tell you how hard to train, you can
maximize your workout results.
STEP ONE
Determining your Maximum Heart Rate:
The standard calculation for determining your maximum heart rate, Beats Per
Minute (BPM), is to take your age and subtracting it from the number 220.
Example:
If you are 30 years of age, your maximum heart rate is:
220 – 30 = 190 BPM.
STEP TWO
Select your ideal workout HR Zone:
Once you have your maximum heart rate you can use it to determine your Target
HR Zone based on your fitness goal(s).
Recent studies have shown:
60-70% of your maximum HR will allow you to loose weight.
70-80% of your maximum HR will improve your aerobic fitness.
80-85% of your maximum HR will increase your athletic performance.
NOTE: DO NOT exceed 85% of your maximum heart rate.
STEP THREE
Calculate your ideal Target HR:
Using the above percentages, you can calculate your ideal Target Heart Rate for
your specific goal.
As an example, the average 30 year old can:
Maximize burn fat / weight loss, by maintaining ~123 BPM during a workout
190 * 0.65 =123 BPM.
Improve aerobic fitness, by maintaining ~142 BPM during a workout
190 * 0.75 =142 BPM.
Do not exceed 85% = 190 * 0.85 = 161 BPM.
Remember to
consult your family physician or health care professional
to
develop a well-planned exercise program to fit your health needs.
T S 2
BH Fitness • 20155 Ellipse • Foothill Ranch • CA • 92610
www.
BHFitnessUSA
.com • Phone 949-206-0330 • Fax 949-206-0013
