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Heart
Rate
(Beats/
Min)
HEART RATE TARGET ZONE
FOR CARDIOVASCULAR FITNESS
TABLE I
200 _.
190
180
17o
160
150
140 _j_ 133
130
120
110
185
180
Ib/
"_ 153
129
129
175
170
148
" 140
129
160
150
_ 145
136
"" . 131
127
123
112 108
105
101
50 55 60 65 70 75 80
100
20 25 30 35 40 45
AGE (YRS)
Maximum
Attainable
Heart Rate
85%
Target
Zone
70%
Target
ZoNe
TABLE 2
Exercise Warm Up THR% Cool Down Total Sessions Total Time
Week Period Minutes Period Time Per Wk. Per Wk,
1 & 2 5 rain 60-65% -8 5 rain 17 rain 3 51 rain
3 & 4 5 rain 65-70% -10 5 min 20 rain 3 60 rain
5 & 6 5 rain 70-75% -15 5 min 25 min 3 75 min
7 & 8 5 rain 70-80% -20 5 min 30 rain 3 90 min
9 & 10 5 mln 70-85% -25 5 rain 35 rain 3 105 min
11 & ] 2 5 min 70-85% -25 5 min 35 min 3 105 min
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