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20 DEUTSCH
6. HERZFREQUENZ-ZIELZONE
Ihre Herzfrequenz-Zielzone ist der Bereich zwischen dem
unteren und oberen Herzfrequenz-Grenzwert, ausgedrückt
als Prozentsatz der maximalen Herzfrequenz (HR
max
)
oder in Schlägen pro Minute (bpm). HR
max
ist die
maximal erreichbare Herzfrequenz während einer
maximalen körperlichen Ausbelastung. Der Armband-
empfänger kalkuliert Ihre maximale Herzfrequenz
aufgrund Ihres Alters. Maximale Herzfrequenz =
220-Alter. Die genaueste Methode zur Bestimmung Ihrer
HR
max
ist ein Maximaltest bei Ihrem Arzt oder
Leistungsdiagnostiker.
Im Training bewirken die verschiedenen Herzfrequenz-
Bereiche unterschiedliche Trainingsergebnisse. Ihre
Herzfrequenz-Zielzone hängt demnach von Ihren Zielen
und Ihrer Grundlagen-Ausdauer ab.
Die folgende Tabelle zeigt Ihre Herzfrequenz-Zielzone (in Schlägen pro Minute)
in Abhängigkeit von Ihrem Alter. Bestimmen Sie Ihre eigene maximale
Herzfrequenz, notieren Sie diese und legen Sie Ihre individuelle Intensitätszone
fest. Wenn Sie mit der richtigen Intensität trainieren, werden Sie Spaß an Ihrem
Sport haben. Wechseln Sie zwischen den Intensitätszonen, um Ihre Fitness zu
verbessern!
20 200 120-140 140-160 160-180
25 195 117-137 137-156 156-176
30 190 114-133 133-152 152-171
35 185 111-130 130-148 148-167
40 180 108-126 126-144 144-162
45 175 105-123 123-140 140-158
50 170 102-119 119-136 136-153
55 165 99-116 116-132 132-149
60 160 96-112 112-128 128-144
65 155 93-109 109-124 124-140
Alter MHF
(220-Alter)
Stabile
Gesundheit
60-70 % der MHF
Aktiver
Fettstoffwechsel
70-80 % der MHF
Verbesserte
Fitness
80-90 % der MHF
Herzfrequenz-Intensitätsbereiche
19


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