To increase your aerobic capacity, reduce injury, and burn the most calories, you should know your target heart rate. To find this, you must know how to find your resting heart rate, working heart rate and recovery heart rate. For optimal cardiovascular fitness, you should work towards the middle of your 50 and 70 percent zones. Always check with your physician before starting any fitness routine, especially if you have heart or respiratory concerns. Here’s a simple chart to help you find the right training zone.
Target Heart Rate Training Zones Age | 50% Zone | 70% Zone | Max. Rate | 20 years | 100 | 150 | 200 | 25 years | 98 | 146 | 195 | 30 years | 95 | 142 | 190 | 35 years | 93 | 138 | 185 | 40 years | 90 | 135 | 180 | 45 years | 88 | 131 | 175 | 50 years | 85 | 127 | 170 | 55 years | 83 | 123 | 165 | 60 years | 80 | 120 | 160 | 65 years | 78 | 116 | 155 | 70 years | 75 | 113 | 150 | |
Based on resting heart rate of 72 for males and 80 for females. Men over 40 and people with a heart problems should have a stress electrocardiogram before starting an exercise program
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