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Die Fettverbrennung ist während des Trainings am effektivsten, wenn Sie zunächst langsam beginnen und die Trainingsintensität dann allmählich
erhöhen, bis die Herzfrequenz 60-85 Prozent der maximalen Herzfrequenz erreicht. Setzen Sie das Training mit diesem Tempo fort, wobei Sie die
Herzfrequenz für mehr als 20 Minuten im Zielbereich halten. Je länger Sie die Zielherzfrequenz halten, desto mehr Fett wird im Körper verbrannt.
Zielherzfrequenz zur Fettverbrennung
20-24
ZIELHERZFREQUENZ FÜR FETTVERBRENNUNG
Herzfrequenz BPM
(beats per minute)
Alter
25-29
0
50
100
150
200
250
30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69 70+
196 191 186 181 176 171 166 161 156 151 146
167 162 158 154 150 145 141 137 133 128 126
Maximale Herzfrequenz
Zielherzfrequenzbereich
(bleiben Sie in diesem Bereich
für optimale Fettverbrennung)
118 115 112 109 106 103 100 97 94 91 88
Die nachfolgende Grak dient der Orientierung. Sie zeigt die allgemein empfohlene optimale Herzfrequenz für verschiedene Altersgruppen. Wie
bereits erwähnt, kann Ihre optimale Herzfrequenz über oder unter diesen Werten liegen. Erkundigen Sie sich bei Ihrem Arzt nach Ihrer individuellen
Zielherzfrequenz.
Hinweis: Trotz aller Übungs- und Fitnessregeln: Bestimmen Sie Ihre individuelle Intensität oder Ausdauer stets nach eigenem
Wohlbefinden!
32


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