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Mit Zielherzfrequenz ist die Anzahl der Schläge pro Minute gemeint, die Ihr Herz schlagen soll, um den
gewünschten Trainingseffekt zu erreichen. Dieser Wert errechnet sich prozentual aus der maximalen
Anzahl von Schlägen, die Ihr Herz pro Minute schlagen kann. Die Zielfrequenz richtet sich jeweils nach
der Person, in Abhängigkeit von deren Alter, deren Fitnessniveau und den persönlichen Trainingszielen.
Der amerikanische Kardiologenverband rät, mit einer Zielherzfrequenz 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.
ZIELHERZFREQUENZGRAFIK
HERZFREQUENZ DIAGRAMM
ZIELHERZFREQUENZ
ALTER
BEISPIEL
Für eine 42-jährige Person: Suchen Sie in der Grak 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.
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