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Your target heart rate zone is a range between lower and upper heart rate limits expressed as percentages of your maximum
heart rate (HR
) or as beats per minute (bpm). HR
max
physical exertion. The wrist unit calculates your HR
accurate measurement of your HR
The table below contains target heart rate zones in beats per minute (bpm) estimated by age in -year intervals. Calculate
your own HR
, write down your own target heart rate zones and select the ones suitable for your exercise.
max
Age
HR
Light* Intensity
max
(220–age)
60-70% of HR
20
200
120-140
2
19
117-137
30
190
114-133
3
18
111-130
40
180
108-126
4
17
10-123
0
170
102-119
16
99-116
60
160
96-112
6
1
93-109
*Polar target heart rate intensity definition is modified from international exercise science authorities' recommendations in which Light
intensity can reach lower than 60% HR
max
according to your age: Maximum heart rate = 220–age. For more
max
, visit your doctor or exercise physiologist for an exercise stress test.
max
Intensities in
Keeps U Fit - Own Workout Program
Moderate Intensity
70-80% of HR
80-90% of HR
max
max
140-160
137-16
133-12
130-148
126-144
123-140
119-136
116-132
112-128
109-124
.
max
is the highest number of heartbeats per minute during maximum
Body Workout
Intensity
Hard Intensity
-90% HR
max
160-180
110-180
16-176
107-176
12-171
10-171
148-167
102-167
144-162
99-162
140-18
96-18
136-13
94-13
132-149
91-149
128-144
88-144
124-140
8-140
An average heart rate that stays under
the lower limit (55% HR
body workout tells you that you might
have had problems in keeping yourself
max
focused during the workout or you are
still rather unfamiliar with strength
training. Later on, when you are more
experienced in strength training your
heart rate may temporarily even exceed
the upper limit (90% HR
to shortened rest periods between the
sets, as well as increased weights.
Having an average heart rate over 55%
HR
during the body workout tells you
max
that in addition to increasing muscular
performance, you have also gained
cardiovascular and weight management
benefits from the body workout.
) during the
max
). This is due
max
ENGLISH
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