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page 21
Diagram 13
Training zones
HEART RATE TRAINING ZONE
70
80
90
100
120
130
140
150
160
170
180
190
200
20
25 30 35 40 45 50 55 60 65 70 75
YOUR AGE
YOUR HEART RATE
MAX.
HEART
RATE
80% OF
MAX.
HEART
RATE
65% OF
MAX.
HEART
RATE
130
127
120
117
114
111
107
104
97
160
156
148
144
140
136
132
128
124
120
190
185
180
175
170
165
160
155
150
145
RECOMMENDED TRAINING ZONE
94
124
152
116
101
195
200
How Hard Should I Exercise?
Studies show that to achieve the benefits of aerobic exercise, it is necessary to work out hard
enough to raise your heart rate to a certain minimum level, called the “training zone.” Your training
zone depends on your age and level of fitness.
Diagram 13 shows your recommended heart rate training zone, which is calculated using your age
and your maximum aerobic heart rate. Your maximum aerobic heart rate is equal to 220 minus
your age. The chart is based on a resting heart rate of about 72 for males and 80 for females. Your
optimum training zone is between 65% and 80% of your maximum heart rate. For efficient aerobic
exercise, work only hard enough to keep your heart rate in this zone. You will obtain the greatest
fat-burning benefits when you exercise within the optimum training zone.
Pushing yourself beyond the recommended range, (that is, exercising so hard that your heart rate
rises above 80% of maximum) can overstress your muscles. To increase cardiovascular improve-
ment, exercise
longer
, not harder.
Keep in mind that this zone is an approximation, to be used as a guideline—individual heart rates vary
according to several physiological factors. To determine your training zone, find your age on the
diagram, and then follow the vertical line to where it intersects with your heart rate’s “Recommended
Training Zone.” For example, if you are 35 years old, your training zone is between 120 and 148 beats
per minute. Remember this zone—it is the target zone you should try to maintain as you work out.
If you do not have an accurate heart rate monitor, you can determine your heart rate by taking your
pulse at a place that you can reach easily and comfortably while you exercise. Typical places for
measuring heart rate are directly over the heart on the left side of the chest, on either side of the
neck, over the temple, or on the thumb side of either wrist. Wherever you measure your pulse,
make sure that you use your index and middle fingers—not your thumb. Your thumb has a strong
pulse which can affect your pulse rate reading.