Monitoring your heart rate is an easy way to determine if you are training at a safe and effective level.
Your Training Heart Rate target depends on your fitness level. Healthy infdividuals are recommended to train between 70 - 80% of their maximum heart rate to improve cardiovascular fitness(training below 70% target heart rate is ineffective and above 85% is potentially unsafe). A 60-70% target miht be more appropriate, comfortable, and safe for individuals just beginning or out of shape.
Finding Your Training Zone
To calculate your MaxHR use the following formula: 220 - your age
Once you calulate your MaxHR, multiply that number x .70 and .85 to get the lower (MaxHR x .7) and upper (MaxHR x .85) range of your Target HR.
Beginner: (220 - your age) x 60%
Intermediate: (220- your age) x 70%
Advanced: (220 - your age) x 85%
You can also use the convenient chart below:
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