concept 2 Model B - Monitoring Heart Rate to Determine Training Intensity; Target Zone Explanation; Target Range Chart; Exercise Duration and Frequency Advice

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Medical authorities use the term “target zone” to describe the amount of physical activity which is enough to
achieve fitness but not too much to exceed safe limits. This target zone is the level of activity which produces
a heart rate of from 70-85% of the maximum attainable heart rate during all-out effort. (A rough formula for
estimating your maximum heart rate is to subtract your age from 220.) Put in simple terms, your own heart
rate can be used as a “speedometer” that tells you how much exercise your body needs for optimal physical
fitness.
The following Target Range Chart, provided by Polar Electro, Inc., is based on averages and can only be used as
a guideline. For more accurate information, consult your doctor.
Note: Before beginning any type of exercise program, consult your doctor if you are over 35 years of age, have
not been following a regular exercise program, smoke, have high blood pressure or high cholesterol, or use a
pacemaker.
TARGET RANGE CHART
When you begin your exercise program, try to stay at
the lower end of your target zone. As your fitness level
improves, vary your exercise duration and intensity.
Choose your target zone according to your personal fitness
goals. If your goal is weight management, high intensity, hard
exercise is not necessary to burn fat effectively. (See the
WEIGHT MANAGEMENT ZONE)
Exercising in the INCREASED performance ZONE (above
85% of your maximum heart rate) is only necessary for
competitive athletes.
exercise duration and frequency
Fitness experts advise that workouts should last approximately 30 to 40 minutes and be done at least three
times a week. Your workouts should be spread throughout the week to let your body recover properly. Polar
heart rate monitors guide you through your workout giving you continuous ECG-accurate heart rate readings.
TARGET ZONE EXERCISE PATTERN
(40-year-old person)
Begin each workout slowly and give your body a chance
to warm up at least five minutes below your target zone.
Gradually increase the intensity of your exercise until you
are in your target zone. Remain in your target zone for 20 to
30 minutes. Gradually reduce the intensity of your exercise
and let your heart rate fall below your target zone with a five
minute cool down period.
80
100
120
140
160
180
200
65605550454035302520
Age
INCREASED PERFORMANCE ZONE
IMPROVED FITNESS ZONE
WEIGHT MANAGEMENT ZONE
MODERATE ACTIVITY ZONE
Heart rate in beats per minute
182
155
130
120
100
TARGET ZONE
FAT BURNING ZONE
Max
85% maximum
55% maximum
Warm Up
5–10 min.
Target Zone Exercise
20–30 min.
Cool
Down
5–10 min
RestingResting
Start Exercise
Heart rate in beats per minute
The charts and information in this section have been reprinted with permission from Polar Electro, Inc.
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monitoring heart rate to determine training intensity