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COMPUTER OPERATION
Heart Rate Training
To maximize your results from training it is essential to monitor the intensity of your workout through your heart rate.
It is imperative that you accurately determine the target pulse
rate within which to train in order that you may improve your fitness at a
safe, comfortable and sustainable level. The following table
on the next page is a rough guide to determine the level at which you should
be exercising based upon your maximum heart rate (MHR).
Heart Rate diagram
20
95
90
105
115
125
135
145
155
165
175
185
195
205
25 30 35 40 45 50 55 60 65 70
Age (years)
W
a
r
m
U
p
/
C
o
o
l
D
o
w
n
Fat Burning
Aerobic
Advance Performance
Heartrate (beats per min)
You can calculate the target-heartrate for your training as follows:
Maximum heartrate = 220 minus age
For the different trainingtargets you should train with the following percentage of your maximum heartrate:
Health/Fat Burning: 65 – 75% of your max. heartrate
Fitness/Bodyshaping: 75 – 85% of your max. heartrate
Performance: 85 - 95% of your max. heartrate
Example:
You are 25 years old and want to train for the target Fitness:
220 – 25 = 195
75% of 195 = 146,25
85% of 195 = 165,75
Your target-heartrate should be between 146 and 166 beats per minute.
This information is for your reference only. To determine your individual training intensity or in case
you should have health restrictions please consult your physician before starting exercising.
!