iCARDIO: BeneFiTs of Exercising within your TarGeT HearT RaTe ZoNe
If you are an individual that wishes to MaXiMiZe your performance during your exercise session and overall level of FiTness, then understanding the importance of tolerating aerobic activity within your TarGeT HearT RaTe ZoNe is highly important.
So for those of your who don’t know, What is the Target Heart Zone?
To put it simply, this is the zone you want your Heart Rate in while you exercise. The TarGeT HearT Rate Zone is 60-80% of your Maximum Heart rate. So how do you calculate your maximum heart rate you ask? Take 220-age = Max HR (Karvonen Method). Once you arrive at the Max HR, multiple by 60% and 80% to get your zone. When you exercise, your fuel source is FAT and CARBOHYDRATES. Exercising at your 60% burns FATS, and exercising at your 80% burn CARBOHYDRATES.
**For those who already know, I left out the HEART RATE RESERVE just to keep things simple to understand**
(Ex. 220 – 26= 194 …(194*0.6)(194*0.8) … my zone is 116 – 155bpm. So, while I’m exercising at the gym, my heart rate should be within that range. Curious about yours, check out the graph..
| Age | Target HR Zone 50–85 % |
Average Maximum Heart Rate 100 % |
| 20 years | 100–170 beats per minute | 200 beats per minute |
| 25 years | 98–166 beats per minute | 195 beats per minute |
| 30 years | 95–162 beats per minute | 190 beats per minute |
| 35 years | 93–157 beats per minute | 185 beats per minute |
| 40 years | 90–153 beats per minute | 180 beats per minute |
| 45 years | 88–149 beats per minute | 175 beats per minute |
| 50 years | 85–145 beats per minute | 170 beats per minute |
| 55 years | 83–140 beats per minute | 165 beats per minute |
| 60 years | 80–136 beats per minute | 160 beats per minute |
| 65 years | 78–132 beats per minute | 155 beats per minute |
| 70 years | 75–128 beats per minute | 150 beats per minute |
For those of you, that are athletes, your “Zone” will be higher then what is explained above.
My recommendation:
Keep “Aerobic” exercise CONSISTENT,…VARY the TYPES of exercise that you perform. KEEP YOUR BODY GUESSING!!!!!!
Comments are welcome
RoChE OwT
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