48
5. TARGET HEART RATE ZONE
Heart rate is an accurate measure of workout intensity.
Maximum heart rate, or HR
max
, is the highest number of
heartbeats per minute (bpm) in an all-out effort. Training
intensities can be expressed as percentages of HR
max
. There
are three different exercise zones: Hard, Moderate, and Light.
HARD 80-90%
MODERATE 70-80%
LIGHT 60-70%
180
160
140
120
HR
max
200
171
152
133
114
HR
max
190
162
144
126
108
HR
max
180
HR
max
170
144
128
112
96
HR
max
160
20 30 40 50 60 Age
HR
max
= Maximum heart rate (220-age)
Percentage
of maximum
heart rate
Beats per minute
HARD
Benefi ts: Maximizes performance capacity.
What it feels like: Heavy breathing, intense sweating and
tiredness in muscles.
Recommended for: Fit persons and for short exercise
sessions.
MODERATE
Benefi ts: Improves aerobic fi tness.
What it feels like: Good, easy breathing, moderate
sweating.
Recommended for: Everybody, for sessions of moderate
length.
LIGHT
Benefi ts: Helps in weight management. Improves basic
endurance and is good for recovery exercise.
What it feels like: Comfortable, easy breathing, light
sweating, low loading for muscles.
Recommended for: Everybody, for longer sessions.
153
136
119
102
