HMC Glider 633, Руководство пользователя, Страница: 22 / 26

- Training Stages -
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Cardiovascular training plays an important part in maintaining a healthy heart and lung
function, so it’s no surprise we should be paying attention to how quickly our heart beats
during exercise. The chart below outlines a range of heart rate training zones determined
by the individual’s age and workout goals to ensure you train safely and effectively.
20 25 30 35 40 45 50 55 60 70
100% 200 195 190 185 180 175 170 165 155 150
90% 180 176 171 167 162 158 153 149 140 135
80% 160 156 152 148 144 140 136 132 124 120
70% 140 137 133 130 126 123 119 116 109 105
60% 120 117 114 111 108 105 102 99 93 90
50% 100 98 95 93 90 88 85 83 78 75
Anaero b ic (Harcore Training)
VO2 Max ( Maximum E ff rot)
Be
at
s
Pe
r M
in
ut
e
Exercise Zone(ages)
Moderate Ac ti vity ( Maintenance/ Warm Up)
Weight Control ( Fitness / Fat Burn )
Aero b ic ( Cardio Training/Endurance)
If you have not exercise for a long time, please consult your physician and make sure your
body is capable of Cardiocascular Training.
220 – AGE = TMHR (Theoretical Maximum Heart Rate)
TMHR x 85% = (Upper Training Limit) BPM
TMHR x 65% = (Lower Training Limit) BPM
Heart Rate Training Zone
Example: 220 – 39 = 181 BPM
181 x 85% (0.85) = 154 BPM (Upper Training Limit)
181 x 65% (0.65) = 118 BPM (Lower Training Limit)