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Recline Artis
Monitoring the heart rate
The table shows the optimum heart rate levels in relation to age and the goal
to be achieved.
Theoretical maximum heart rate (100%) is calculated on the basis of age using
the formula: max H.R. = 220 - age.
Heart rate per minute
Age
Area reserved for competitive athletes workouts (requiring a doctor’s
certicate)
Aerobic zone with a primarily cardio-circulatory component (keep
heart rate between 70% and 90%)
Aerobic zone primarily using fats as energy source (keep heart rate
between 60% and 70%)
Zone of little training interest
To read the graph, simply nd your age on the horizontal axis and scan up the
vertical until you reach the 60%, 70% and 90% values.
Aerobic exercise performed at a heart rate between 60% and 70% mainly burns
fat as an energy source.
When doing aerobic exercise at a heart rate of 70% to 90% the cardiocirculatory
component prevails.
For example, if someone aged 30 wants to burn o fat, the heart rate during
exercise should be kept to between 112 (60%) and 131 (70%); if he or she
wants to improve cardio-respiratory capacity, the heart rate should be kept to
between 131 (70%) and 168 (90%).
36


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