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Introduction
16
Your maximum heart rate can be established with a high
degree of accuracy using the following simple formula:
Estimated Maximum Heart Rate = 220 minus your age.
If John is 35 years old, what is his estimated maximum heart
rate?
John’s estimated maximum heart rate is: 220 - 35 = 185
185 beats per minute is the estimated maximum number of
times John’s heart can beat before his body would fatigue or
“max out.” This number is extremely helpful because it
indicates the absolute highest exercise intensity John can
handle before his body wears out. The ACSM says that during
exercise, John should keep his heart rate below his maximum
so that he will not become exhausted and have to quit. In fact,
the ACSM gives John a specific percentage range of his
maximum heart rate to exercise in, known as his Target Heart
Rate Zone (THRZ).
1.2.3. Why should I monitor exercise intensity?
Your heart is the most important muscle in your body and, like
all muscles, must be exercised regularly to remain strong and
efficient. According to fitness experts, exercise is more effective
when you work out in a specific heart rate range or zone. This
WARNING
The use of this formula assumes no
underlying heart or respiratory
disease or other condition, which
could be adversely affected by
exercise. Consult your doctor before
using this chart!
AVERTISSEMENT
L'utilisation de cet équipement
implique l'absence de maladie
cardiaque ou respiratoire ou autre
problème de santé susceptible d'être
affecté par l'exercice physique.
Consultez votre médecin avant
d'utiliser cet équipement !
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