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29
Heart Rate Programs
The old motto, “no pain, no gain”, is a myth that has been overpowered by the benets of exercising
comfortably. A great deal of this success has been promoted by the use of heart rate monitors. With
the proper use of a heart rate monitor, many people nd that their usual choice of exercise intensity
was either too high or too low and exercise is much more enjoyable by maintaining their heart rate in
the desired benet range.
To determine the benet range in which you wish to train, you must rst determine your Maximum
Heart Rate. This can be accomplished by using the following formula: 220 minus your age. This will give
you the Maximum Heart Rate (MHR)for someone of your age. To determine the effective heart rate
range for specic goals you simply calculate a percentage of your MHR. Your Heart rate training zone is
50% to 90% of your maximum heart rate. 60% of your MHR is the recommended for burning fat while
80% is recommended for strengthening the cardio vascular
system. This 60% to 80% is the zone to stay in for maximum
benet.
For someone who is 40 years old their
target heart rate zone is calculated:
220 – 40 = 180 (maximum heart rate)
180 x .6 = 108 beats per minute (60% of maximum)
180 X .8 = 144 beats per minute (80% of maximum)
So for a 40 year old the training zone would
be 108 to 144 beats per minute.
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