Varied training in all three of these zones will add to increased levels of
fitness and improved performance and add more energy to your life. "Most training programs
use a combination of training intensities to increase performance capacity," according to J. T.
Kearney, Ph.D., Senior Exercise Physiologist at the U. S. Olympic Training Center in Colorado
Springs. Kearney suggests that it is important for individuals to monitor intensity. "There are
many different ways to monitor training but monitoring heart rate response is the simplest, most
convenient and least expensive physiological method for monitoring training," Kearney says.
n Predicted Target Heart Rate Zones for Different Ages
Age Maximum Predicted Aerobic Target
Heart Rate Zone: 60-85 %
20 200 120-170
25 195 117-166
30 190 114-162
35 185 111-157
40 180 108-153
45 175 105-149
50 170 102-145
55 165 99-140
60 160 96-136
After several weeks of "aerobic conditioning," certain changes become apparent. What was a
barely attainable level of exercise before, now becomes quite easy. Whereas cycling or running
at a certain pace or speed may have previously caused your heart rate to go up to 135 beats per
minute, that pace can now be achieved at a lower heart rate. In short, your heart is becoming
stronger, larger and more efficient, and your body is able to do the same work with less strain.
Regardless of your maximum average heart rate or your target heart rate, you should consult
with your physician or with a sports medical expert to establish, with precision, the rates that
are right for you, your age and your medical and physical condition. This is especially important
if you are over the age of 35, been sedentary for several years, overweight or have a history of
heart disease in your family.
n Beating The Dropout Odds: Jump Start Your Fitness Program
You already know you need to exercise. And you're probably trying –
at least a little. But let's get serious: If you don't add regular exercise to your life, you're missing
out on a sure bet. This is one area where medical research all points in the same direction.
"Starting to exercise is comparable, from a health benefit standpoint, to quitting smoking,"
says the recently released Surgeon's General Report on Physical Activity and Health.
n Summary of Surgeon General’s Report on Physical Activity
and Health:
• Regular physical activity offers substantial improvements in health and well-being for the
majority of Americans.
• If you exercise regularly, the reports show, you'll reduce your risk of heart attack, cancer,
diabetes, high blood pressure, osteoporosis, and even the common cold.
• Regular exercise, regardless of the intensity, can help you
control stress, sleep problems, and depression.
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