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28
Spirit Fitness
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 85% is recommended for strengthening the
cardio vascular system. This 60% to 85% 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 .85 = 153 beats per minute (85% of maximum)
So for a 40 year old the training zone would
be 108 to 153 beats per minute.
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