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How to find your Target Zone ?
If you have had your maximum heart rate measured,
use the upper axis for measured HR
max
. This gives you
the precise values for your Target Zone. In case you do
not know your exact maximum heart rate, use the lower
axis for age.
1. Locate one of the four intensity targets, which would be
most suitable for you. Each target is shaded differently.
2. Locate your age on the down axis or your measured
maximum heart rate on the upper axis.
3. Read up from your age / read down from your measured
maximum heart rate to the target you chose.
4. Draw a straight line from the upper edge of the target to the
left and you will find the upper limit of your Target Zone.
5. Then draw another straight line from the lower edge of the
target to the left and you will find the lower limit for your
Target Zone.
6. You have now found your Target Zone. As you exercise,
make sure that your heart rate stays within the Target Zone
(between the lower and the upper limit) to get the maximum
benefit from your workout.
Bpm
Age
20 25 30 35 40 45 50 55 60 65 70
Polar Target Heart Rate Zone Chart
Measured HRmax
190 185 180 175 170 165 160 155 150
Moderate Intensity 70-85%
Heavy Intensity 85-100%
Light to Moderate Intensity 60-70%
Light Intensity 50-60%
Any physical activity that increases heart rate above the resting
heart rate may provide health benefits. It is recommended
that all people should accumulate at least 30
minutes of endurance-type physical activity every
day, including climbing stairs, brisk walking etc. But only
greater increments above resting heart rate are associated
with both health and fitness benefits.
Resting heart rate is the heart rate after a person has rested,
either sitting or lied down, for 5 - 15 minutes, breathing deeply
and relaxing muscles.
If you are a beginner, sedentary or overweight, a recommended
target is to exercise at light or light to moderate intensity. At
this target, the exercise is easy-paced and causes only slight
breathlessness and sweating.
If you aim for improved fitness or exercise for competitive
reasons, your exercise intensity is moderate or heavy paced,
and it causes clear breathlessness and sweating.
Target zones are typically calculated using the person’s
maximum heart rate as a reference. The most reliable way to
determine your individual Target Zone is to have your
maximum heart rate measured at an exercise stress test. For
more information on an exercise stress test, consult your
physiologist or doctor.
However, according to ACSM most people can estimate their
maximum heart rate by the formula:
220 - Age = Maximum Heart Rate
For example a 35-year old person’s Maximum Heart Rate
would be:
220 - 35 = 185 beats per minute.
The following Target Range Chart helps you find the right
Target Zone for your needs. The percentages for the Target
Zones are counted from the maximum heart rate (measured or
predicted).
Tempo manual USA 179120.A 1.10.1998, 11:2410-11