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The calculated exercise range for a 30 year old would be a low of 124 and a high of 162 beats per
minute.
(You should never exercise near your maximum heart rate (mHR) for any period of time.)
The calculated exercise range for a 30 year old would be a low of 124 and a high of 162 beats per
minute.
(You should never exercise near your maximum heart rate (mHR) for any period of time.)
Basic Fitness Tips And Target Zone Explanation
Depending on your specific goals, individual fitness level or just on how energetic you feel, you may
want to modify your range from one day to the next based on the following chart:
Stretching- Begin and end every workout with stretching. Stretching done before your workout
increases flexibility to help prevent muscle strain or injury and stretching after, loosens tight muscles
and helps prevent soreness.
• Stretch before warm up & after cool down.
• Stretch slowly & gently, never bounce or stretch to a point of pain.
• Hold each stretch 30-60 sec. & exhale as you extend stretches.
Warm Up & Cool Down, 55% or less - Start every exercise with a slow and gradual warm up and
end with a slow and gradual cool down. Smoothly easing into and out of strenuous activity helps your
body prepare your metabolism and blood flow to efficiently break down fat and change over from
one intensity level to another. Going into your target zone too quickly can cause your heart rate to
increase too rapidly causing you to loose your energy too soon, strain yourself or possibly worse.
• Slowly bring your heart rate to a level just below the lower limit of your target zone.
• Maintain heart rate at this level for 5-10 min.
• Maintain heart rate at this level for 5-10 min.
The Fat Burning Zone, 55-65% -This range is recommended for those who haven’t worked out in
a long time, are trying to loose weight, those at a high risk for heart problems or if you’re just not
feeling 100% one day. It is intended for low intensity and/or long duration exercise. The lower intensity
helps you maintain your exercise for longer periods of time. When exercising for weight loss or starting
a new exercise routine, longer duration is more important and much healthier than higher intensity.
• Build up gradually to 30 to 60 min. per workout.
• Workout 3 or 4 times per week.
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Age: 20 25 30 35 40 45 50 55 60 65+
200
180
160
140
120
100
80
Heart Rate - Beats per Minute
% of max.
Heart rate
Aerobic
Zone
Fat Burning Zone
55% to 65%
65% to 85%