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ZIELHERZFREQUENZ - GRAFIK
Mit Ziehlherzfrequenz ist die Anzahl der Schläge pro Minute gemeint, die Ihr
Herz schlagen soll, um den gewünschten Trainingeffekt zu erreichen. Dieser
Wert errechnet sich prozentual aus der maximalen Anzahl von Schlägen, die
Ihr Herz pro Minute schlagen kann. Die Zielherzfrequenz richtet sich jeweils
nach der Person, in Abhängigkeit von deren Alter, deren Fitnessniveau und
den persönlichen Trainingszielen. Der amerikanische Kardiologenverband
rät, mit einer Zielherfrequenz zwischen 60% und 75% Ihrer maximalen
Herzfrequenz zu trainieren. Anfänger sollten mit einer Zielherzfrequenz von
60% trainieren, während Fortgeschrittene mit einer Zielherzfrequenz von
70% - 75% trainieren können. Siehe Grafik.
BEISPIEL:
Für eine 42-jährige Person: Suchen Sie in der Grafik Ihr ungefähres Alter
(rund 40), und fahren Sie in der Spalte bis zu dem Bereich für die
Zielherzfrequenz hoch. Ergebnisse: 60 % der maximalen
Herzfrequenz = 108 Herzschläge pro Minute, 75 % der maximalen
Herzfrequenz = 135 Herzschläge pro Minute.
KONSULTIEREN SIE VOR DER AUFNAHME EINES
TRAININGSPROGRAMMS IMMER IHREN ARZT!
100%
75%
60%
SC HL ÄGE P RO MI NU TE
20 25 30 35 40 45 50 55 60 65
ALTER
Z I E L F R E Q U E N Z
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