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Example 2
Example 1
Bpm
25 30 35 40 45 50 55 6020
Age
Measured HR
max
200
180
160
140
120
100
80
190 185 180 175 170 165 160 1
Upper Limit
Lower Limit
Upper Limit
Lower Limit
Bpm
25 30 35 40 45 50 55 60 6520 70
Age
Measured HR
max
200
180
160
140
120
100
80
190 185 180 175 170 165 160 155 150
Heavy Intensity 85-100%
Moderate Intensity 70-85%
Light to Moderate Intensity 60-70%
Light Intensity 50-60%
See the examples above:
1. A person, whose maximum heart rate has been measured
at an exercise stress test. His HR
max
is 170 bpm and his
goal is to exercise for health at Light to Moderate Intensity.
The Target Zone limits are 102-119 bpm.
2. A person, who does not know his HR
max
. He is 35 years old
and his goal is to improve fitness at Moderate Intensity.
The Target Zone limits are 130 - 157 bpm.
FREQUENCY OF TRAINING
It is recommended that you exercise 3-5 times a week.
You can improve your performance by increasing the
frequency of training. Remember to let your body recover
properly between the training sessions.
MODE OF ACTIVITY
Select activities that you enjoy and vary your exercise modes.
To build a solid base for your aerobic conditioning, choose
continuous activities such as jogging, running, walking,
swimming, bicycling, rowing and cross-country skiing.
To improve your muscular endurance and strength as well as
flexibility choose intermittent activities such as tennis, badminton,
football, ice hockey, resistance training and gymnastics.
How to find your personal Target Zone ?
If you have had your maximum heart rate measured
at an exercise stress test, use the upper axis for
measured HR
max
. This gives you the precise values for
your Target Zone. In case you do not know your exact
maximum heart rate, use the lower axis for age.
1. Locate one of the four intensity targets, which would be
most suitable for you. Each target is shaded differently.
2. Locate your age on the down axis or your measured
maximum heart rate on the upper axis.
3. Read up from your age / read down from your measured
maximum heart rate to the target you chose.
4. Draw a straight line from the upper edge of the target to the
left and you will find the Upper Limit of your Target Zone.
5. Then draw another straight line from the lower edge of the
target to the left and you will find the Lower Limit for your
Target Zone.
6. You have now found your Target Zone. As you exercise,
make sure that your heart rate stays within your personal
Target Zone (between the Lower and the Upper Limit) to
get the maximum benefit from your workout.
FITWATCH.manual GBR/E 5.1.2001, 10:5518-19