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La fréquence cardiaque cible désigne le nombre de battements par minute que votre cœur réalise pour
atteindre l’effet d’entraînement voulu. Cette valeur est calculée en pourcentage du nombre maximal de
battements que votre cœur est capable d’effectuer en une minute. La fréquence cible varie suivant les
personnes, leur âge, leur niveau de forme et leurs objectifs d’entraînement. L’union des cardiologues
américains conseille de s’entraîner avec une fréquence cardiaque cible oscillant entre 60% et 75% de
votre fréquence cardiaque maximale. Les débutants devraient s’exercer avec une fréquence cardiaque
cible de 60%, tandis que les personnes plus entraînées peuvent pousser jusqu’à 70 voire 75%. Se
reporter au graphique ci-contre.
DIAGRAMME DE FREQUENCE CARDIAQUE
CIBLE
AGE
FREQUENCE CARDIAQUE CIBLE
DIAGRAMME DE FREQUENCE CARDIAQUE
EXEMPLE
Pour une personne âgée de 42 ans : en abscisse, cherchez votre âge approximatif (la quarantaine), puis
lisez la fréquence cardiaque cible en remontant la colonne de l’ordonnée.
Résultats : 60% de la fréquence cardiaque maximale = 108 battements par minute, 75% de la fréquence
maximale = 135 battements par minute
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