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PULS & HERZFREQUENZMESSUNG
200
160
140
120
100
195
156
137
117
98
190
152
133
114
95
185
148
130
111
93
180
144
126
108
90
175
139
123
105
88
170
136
119
102
85
165
132
116
99
83
160
128
112
96
80
155
124
109
93
78
150
120
105
90
75
145
116
102
87
73
140
112
98
84
70
100%
80%
70%
60%
50%
20 25 30 35 40 45 50 55 60 65 70 75 80 Alter
Herz-/Gesundheits-Zielzone
50 bis 60% der HF max
Während des Trainings werden in dieser Zone
ca. 4-6 Kalorien pro Minute verbrannt.
Der prozentuale Anteil pro Kalorie liegt bei
70% Fett, 25% Kohlehydrat und 5% Eiweiß.
Fettverbrennungs-Zielzone
60 bis 70% der HF max
Während des Trainings werden in dieser Zone
ca. 6-10 Kalorien pro Minute verbrannt.
Der prozentuale Anteil pro Kalorie liegt bei
85% Fett, 10% Kohlehydrat und 5% Eiweiß.
Fitness-Zielzone
70 bis 80% der HF max
Während des Trainings werden in dieser Zone
ca. 10-12 Kalorien pro Minute verbrannt.
Der prozentuale Anteil pro Kalorie liegt bei
35% Fett, 60% Kohlehydrat und 5% Eiweiß.
Beispiel
Für einen 45jährigen beträgt die maximale
HF = 175 (220 - 45 = 175)
Seine Herz-/Gesundheits-Zielzone liegt zwischen
88 und 105 HF (50 bis 60% von 175)
Seine Fettverbrennungs-Zielzone liegt zwischen
105 und 123 HF (60 bis 70% von 175)
Seine Fitness-Zielzone liegt zwischen
123 und 139 HF (70 bis 80% von 175)
Berechnung der persönlichen Herzfrequenz-Trainings-Zielzonen
Ihre persönlichen HF-Trainingszonen errechnen Sie anhand der nachfolgenden Formel:
220 - Alter = HF max
Setzen Sie nun Ihre errechnete HF max gleich 100%.
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