Thursday, July 24, 2008

Are You Training in the Proper Heart Rate Training Zone?

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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