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3. TARGET HEART RATE ZONE
Heart rate is an accurate measure of workout
intensity.
Maximum heart rate, or HR
of heartbeats per minute (bpm) in an all-out effort.
Training intensities can be expressed as percentages
of HR
. There are three different exercise zones: Hard,
max
Moderate, and Light.
HR
= Maximum heart rate (220-age)
max
Beats per minute
Percentage
HR
of maximum
max
heart rate
200
180
HARD
80-90%
160
MODERATE
70-80%
140
LIGHT
60-70%
120
20
6
ENG
, is the highest number
max
HR
max
HR
190
max
HR
180
max
171
HR
170
max
162
160
152
153
144
144
133
136
126
128
114
119
108
112
102
96
30
40
50
60
HARD
Benefi ts: Maximizes performance capacity.
What it feels like: Heavy breathing, intense sweating
and tiredness in muscles.
Recommended for: Fit persons and for short exercise
sessions.
MODERATE
Benefi ts: Improves aerobic fi tness.
What it feels like: Good, easy breathing, moderate
sweating.
Recommended for: Everybody, for sessions of moderate
length.
LIGHT
Benefi ts: Improves basic endurance and is good for
recovery exercise.
What it feels like: Comfortable, easy breathing, light
sweating, low loading for muscles.
Recommended for: Everybody, for longer sessions.
Age
7
ENG
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