Target Heart Rate Zone - Polar Electro Polar F1 User Manual

5. TARGET HEART RATE ZONE

Your target heart rate zone is a range between the lower and upper
heart rate limits expressed as beats per minute (bpm) or as
percentages of your maximum heart rate (HR
highest number of heartbeats per minute during maximum
physical exertion.
To find your maximum heart rate, you can use the age formula,
HR = 220 - age. For a more accurate measurement of your
max
HR visit your doctor or exercise physiologist for an exercise
max
stress test.
Target Heart Rate Intensity Zones
When your heart beats at 60-70% of your HR
Light Intensity Zone. This intensity still feels fairly easy for most
people. It helps in weight control and improves endurance and
cardiovascular (aerobic) fitness.
Push on to 70-80% of your HR
max
Intensity Zone. This is especially good for people who are exercising
regularly. Exercising in this zone is particularly effective for
improving cardiovascular fitness.
At 80-90% of your HR , you have moved into the Hard Intensity
max
Zone. You will find yourself breathing heavily, having tired
muscles and feeling fatigued. This intensity is recommended
occasionally for fit people.
). HR = The
max max
, you are in the
max
, and you are in the Moderate
The table below contains target heart rate intensity zones in
beats per minute (bpm) estimated by age in 5-year intervals.
Calculate your own HR , write down your own target heart rate
max
zones and select the ones suitable for your exercise.
Age HR Light
max
(220–age) Intensity
60-70% of HR
max
20 200 120-140
25 195 117-137
30 190 114-133
35 185 111-130
40 180 108-126
45 175 105-123
50 170 102-119
55 165 99-116
60 160 96-112
65 155 93-109
In exercise, different heart rate zones produce different health
and fitness benefits. The heart rate zones that suit you depend
on your goal and your basic physical condition. Remember to
alternate between intensity zones to get variation in your exercise!
Moderate Hard
Intensity Intensity
70-80% of HR 80-90% of HR
max max
140-160 160-180
137-156 156-176
133-152 152-171
130-148 148-167
126-144 144-162
123-140 140-158
119-136 136-153
116-132 132-149
112-128 128-144
109-124 124-140
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