HEART RATE ZONE SELECTION GUIDEINGS
In order to set your personal target heart zone, you will need to:
- Calculate your maximum heart rate.
- Select a zone based on your current fitness level.
The standard method for calculating heart rate training zones is based
on estimating maximum heart rate using the formula 220 minus the
persons age in years. A woman’s estimated maximum heart rate
can be calculated more accurately by using 226 instead of 220.
The important issue with all estimating calculations is that in reality
they can vary by plus or minus 15 bpm and at best are only an
indication of actual results.
Estimated Maximum Heart Rate = 220 - Age (Years)
SELECTING THE ZONE
If you have not exercised for some time begin your exercise program
in the Healthy Heart Zone. Start slowly for the first few weeks, and
gradually progress up to the zone that meets your personal fitness goal.
ZONE 1.
-
Healthy Heart
- 50 to 59% of Max Heart Rate.
If you are a beginner with the goal of improving overall fitness, losing
weight or reducing stress, exercise in this zone.
ZONE 2.
-
Weight Management
- 60 to 69% of Max Heart Rate.
If you already exercise regularly with the aim of losing body fat,
exercise in this zone.
ZONE 3.
-
Aerobic
- 70 to 79% of Max Heart Rate.
Progress to this zone if your goal is to improve your aerobic
conditioning.
ZONE 4.
-
Anaerobic Threshold
- 80 to 89% of Max Heart Rate.
This is the zone in which to improve anaerobic threshold. Exercising in
this zone requires a high degree of fitness, and should not be used by
those who are unfit.
ZONE 5.
-
Red Line
- 90 to 100% of Max Heart Rate.
For professional supervised athletes only.
Calculating your maximum heart rate
YORK P30 HRM / 19
