11
10
Target:
Improved Fitness and Increased
Performance
Duration:
30 min - 1 h (even up to 2 hrs)
Frequency:
3-5 times a week (even daily)
Target group:
Persons who are already exercis-
ing and have no health problems.
To achieve this target, exercise is intermediate or
heavy paced and it causes clear breathlessness
and sweating. Choose this target if your goal is to
increase your endurance capacity and fitness
performance.
3. Find the right Target Zone
The following Target Range Chart helps you to
keep yourself in the right Target Zone.
How to find the right Target Zone ?
a) Locate your age.
b) Locate the target, which you just determined.
Each target is shaded differently.
c) Read up from your age to the target you chose.
d) Draw a straight line from the upper edge of the
target to left and you find the Upper Limit of
your Target Zone.
e) Then draw another straight line from the lower
edge of the target to left and you find the Lower
Limit for your Target Zone.
f) You have now found your Target Zone. As you
exercise, make sure that your heart rate stays
within the Target Zone (between the Lower
Limit and Upper Limit) you selected to get
maximum benefit of your workout.
4. Recommended structure
of an exercise session
Begin each workout slowly and give your body a
chance to warm up at least for 5 minutes so that
your heart rate is below your Target Zone.
Gradually increase the intensity of your exercise
until you are in your Target Zone.
Remain at your Target Zone for a desired time.
After that, gradually reduce the intensity of your
exercise and let your heart rate fall below your
Target Zone with a 5 minute cool down period.
As an example of an exercise session for a 35-
year-old person with Improved Fitness as target,
please see the following chart.
Heart Rate/Beats Per Minute
25 30 35 40 45 50 55 60 6520 70
Improved Fitness
Weight Management
Moderate Activity
Age
Increased Performance
Upper Limit
Lower Limit
TARGET
ZONE
Target Zone exercise
cool
down
Resting
Warm up
5-10 min 5-10 min
Heart Rate in beats per minute (bpm)
150
130
30-60 min
Resting
Minutes of
exercise
Beat GBR/G 8.1.2001, 11:2710-11
