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Check your pulse recovery rate – If your pulse is over 100 bpm
five minutes after you stop exercising, or if it's higher than
normal the morning after exercising, your exertion may have been
too strenuous for your current fitness level. Rest and reduce the
intensity next time.
Fitness Safety
The target heart rate chart indicates average rate zones for different
ages. A variety of different factors (including medication, emotional
state, temperature and other conditions) can affect the target heart rate
zone that is best for you. Your physician or health care professional can
help you determine the exercise intensity that is appropriate for your
age and condition.
(MHR) = Maximum Heart Rate
(THR) = Target Heart Rate
220 - age = maximum heart rate (MHR).
MHR x .60 = 60% of your maximum heart rate.
MHR x .75 = 75% of your maximum heart rate.
For example, if you are 30 years old, your
calculations will be as follows:
220 - 30 = 190
190 x .60 = 114 (low end or 60% of MHR)
190 x .75 = 142 (high end or 75% of MHR)
For a 30 year-old the (THR) Target Heart Rate
would be 114-142.
See Table on right for additional calculations.
16
TARGET HEART RATE ZONE
200
100%
195
190
185
Serious
athletic
training range
85%
170
166
162
157
Cardiovascular
conditioning
range
75%
150
146
143
139
Fat burning
range
60%
120
117
114
111
20
25
30
35
180
175
170
165
160
153
149
145
140
136
135
131
128
124
120
108
105
102
99
96
40
45
50
55
60
AGE
17
155
132
116
93
65
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