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TARGET HEART RATE ZONE
Minimum Maximum
Age (S0%I (80%)
20 f00 160
22 99 158
24 98 I57
26 97 155
2B 96 154
30 95 t52
32 94 t50
34 93 149
36 92 !47
38 91 !46
40 90 144
4.5 87 t40
50 85 t36
55 83 132
60 80 t28
65+ 77 124
Age adjusted heart rate (beats per minute)
Effective aerobic training t:o improve your
fitness and health requires working out at
an exercise intensib! that raises your pulse to
a level that safely challenges your tleart and
lungs This level can range between 50% -
80% of your maximLlnl heart rate and is
called your Target Heart Rate Zone. tFyou
are new to exercise or out of shape, 50% -
60% may be adequate to promote good
cardiovascular conditioning A well condi-
tioned athlete rnay prefer to work up to an
80%- 85% rate
L;sing your heart rate as an indicator of your
fitness level provides a built-in ,work intensifi-
er ffyoure untrained, you'll require less
effort to reach your target heart rate zone
As your cardiovascular fitness improves and
you become stronger, it wilt require more
effort for you to reach your target heart
rate zone
The chart illustrates the predicted minimum
and rnaximum ta_ge_ heart rate zones for
cardiovascular fitness for the average individ-
ual in good tlealth To use the chart, find
your age and the corresponding minimum
and maximum target heart rate zones
DETERMBN_NG YOUR HEART RATE
To determine your heart rate:
Pause just long enough from your exercise to take your pulse
a) Push the button on your electronics computer until the heart icon
appears on the display screen
b) Gently grab both metal pulse grips on both handlebars Wait 6 seconds
c) Your heart rate range wil! be displayed on screen Check the chart
above to see if you are within your range according to your age,
Remember that training heart rate ranges are predictions and based on averages
Regardless of your exercise heart rate. you should slow down if you are breathless and
cannot carry on a short conversation
Also remember ttTat during interval training your heart rate may exceed the 80%
maximurn rate This is normal, and when you resume aerobic training your heart rate
wilt adjust back to the normal target heart rate
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