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Varied training in all three of these zones will add to increased levels of fitness and improved performance and
add more energy to your life. "Most training programs use a combination of training intensities to increase
performance capacity," according to J. T. Kearney, Ph.D., Senior Exercise Physiologist at the U. S.Olympic
Training Center in Colorado Springs. Kearney suggests that it is important for individuals to monitor intensity.
"There are many different ways to monitor training but monitoring heart rate response is the simplest, most
convenient and least expensive physiological method for monitoring training," Keamey says.
! Predicted Target Heart Rate Zones for Different Ages
Age Maximum Predicted Aerobic Target
Heart Rate Zone: 60-85 %
20 200 120-170
25 195 117-166
30 190 114-162
35 185 111-157
40 180 108-153
45 175 105-149
50 170 102-145
55 166 99-140
60 160 96-136
After several weeks of "aerobic conditioning," certain changes become apparent. What was a barely
attainable level of exercise before, now becomes quite easy. Whereas cycling or running at a certain pace or
speed may have previously caused your heart rate to go up to 135 beats per minute, that pace can now be
achieved at a lower heart rate. In short, your heart is becoming stronger, larger and more efficient, and your
body is able to do the same work with less strain.
Regardless of your maximum average heart rate or your target heart rate, you should consult with your
physician or with a sports medical expert to establish, with precision, the rates that are right for you, your
age and your medical and physical condition. This is especially important if you are over the age of 35, been
sedentary for several years, overweight or have a history of heart disease in your family.
! BeatingThe Dropout Odds: Jump StartYour Fitness Program
Youalready know you need to exercise. And you're probably trying - at least alittle. But let's get
serious: If you don't add regular exercise to your life, you're missing out on a sure bet. This isone area
where medical research all points in the same direction.
"Starting to exercise is comparable, from a health benefit standpoint, to quitting smoking," saysthe
recently released Surgeon's General Report on Physical Activity and Health.
! Summary of Surgeon General's Report on Physical Activity
and Health:
,, Regular physical activity offers substantial improvements in health and well-being for the maiority of
Americans.
,, If you exercise regularly, the reports show, you'll reduce your risk of heart attack, cancer, diabetes, high
blood pressure, osteoporosis, and even the common cold.
• Regular exercise, regardless of the intensity, can help you
control stress, sleep problems, and depression.
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