Polar Electro F1 - TARGET HEART RATE ZONE

29
ENGLISH
You should always start exercising slowly at a light intensity
and gradually increase the intensity of your exercise to raise
your heart rate. When you set your target heart rate zone,
you do not have to worry about exercising at too high on
intensity. This way you know that you are exercising safely.
To find your target heart rate zone, you can use the age
formula, HR
max
= 220 - age. Your target heart rate zone is a
percentage level of your HR
max
. (HR
max
= The highest number
of heartbeats per minute (bpm) during maximum physical
exertion.)
When your heart beats at 50 - 60% of your HR
max
, you are in
the light intensity zone. This includes easy exercises like
daily activities and light chores. The light intensity zone
delivers some health benefits.
Push on to 60 - 70% of your HR
max
and you are in the light to
moderate intensity zone. This is good for improving health,
fitness, and for weight loss. It also improves endurance.
At 70 - 85% of your HR
max
, you have moved into the moderate
to heavy intensity zone. This is harder work, but effective
for strengthening aerobic fitness and endurance, especially
for people exercising more regularly.
For a more accurate measurement of your HR
max
visit your
doctor or exercise physiologist for an exercise stress test.
The following table shows target heart rate zones in bpm
estimated by age. Calculate and write down your own HR
max
and determine your individual intensity zone(s) for your
maximum benefit. When you exercise in the right intensity
zone, it guarantees your enjoyment when you participate in
your favorite sports. Remember to alternate between
intensity zones to improve your fitness!
4. TARGET HEART RATE ZONE
Write down your own HR
max
and intensity zones.
Age HR
max
Light Light to Moderate
(220 - age) intensity moderate to heavy
intensity intensity
20 200 100 - 120 120 - 140 140 - 170
25 195 97 - 117 117 - 136 136 - 165
30 190 95 - 114 114 - 133 133 - 161
35 185 92 - 111 111 - 129 129 - 157
40 180 90 - 108 108 - 126 126 - 153
45 175 87 - 105 105 - 122 122 - 148
50 170 85 - 102 102 - 119 119 - 144
55 165 82 - 99 99 - 115 115 - 140
60 160 80 - 96 96 - 112 112 - 136
65 155 77 - 93 93 - 108 108 - 131