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Heart Rate Programs
The old motto, “no pain, no gain”, is a myth that has been overpowered by the benets of exercising
comfortably. A great deal of this success has been promoted by the use of heart rate monitors. With
the proper use of a heart rate monitor, many people nd that their usual choice of exercise intensity
was either too high or too low and exercise is much more enjoyable by maintaining their heart rate in
the desired benet range.
To determine the benet range in which you wish to train, you must rst determine your Maximum
Heart Rate. This can be accomplished by using the following formula: 220 minus your age. This will give
you the Maximum Heart Rate (MHR)for someone of your age. To determine the effective heart rate
range for specic goals you simply calculate a percentage of your MHR. Your Heart rate training zone is
50% to 90% of your maximum heart rate. 60% of your MHR is the recommended for burning fat while
80% is recommended for strengthening the cardio vascular
system. This 60% to 80% is the zone to stay in for maximum
benet.
For someone who is 40 years old their
target heart rate zone is calculated:
220 – 40 = 180 (maximum heart rate)
180 x .6 = 108 beats per minute (60% of maximum)
180 X .8 = 144 beats per minute (80% of maximum)
So for a 40 year old the training zone would
be 108 to 144 beats per minute.
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