Target heart rate zone, Target heart rate intensity zones – POLAR F1 User Manual
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ENGLISH
Your target heart rate zone is a range between the lower and upper
heart rate limits expressed as beats per minute (bpm) or as
percentages of your maximum heart rate (HR
max
). HR
max
= The
highest number of heartbeats per minute during maximum
physical exertion.
To find your maximum heart rate, you can use the age formula,
HR
max
= 220 - age. For a more accurate measurement of your
HR
max
visit your doctor or exercise physiologist for an exercise
stress test.
Target Heart Rate Intensity Zones
When your heart beats at 60-70% of your HR
max
, you are in the
Light Intensity Zone. This intensity still feels fairly easy for most
people. It helps in weight control and improves endurance and
cardiovascular (aerobic) fitness.
Push on to 70-80% of your HR
max
, and you are in the Moderate
Intensity Zone. This is especially good for people who are exercising
regularly. Exercising in this zone is particularly effective for
improving cardiovascular fitness.
At 80-90% of your HR
max
, you have moved into the Hard Intensity
Zone. You will find yourself breathing heavily, having tired
muscles and feeling fatigued. This intensity is recommended
occasionally for fit people.
The table below contains target heart rate intensity zones in
beats per minute (bpm) estimated by age in 5-year intervals.
Calculate your own HR
max
, write down your own target heart rate
zones and select the ones suitable for your exercise.
5. TARGET HEART RATE ZONE
In exercise, different heart rate zones produce different health
and fitness benefits. The heart rate zones that suit you depend
on your goal and your basic physical condition. Remember to
alternate between intensity zones to get variation in your exercise!
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
Age
HR
max
(220–age)
Light
Intensity
60-70% of HR
max
Moderate
Intensity
70-80% of HR
max
Hard
Intensity
80-90% of HR
max