POLAR F55 User Manual
Page 49
1
ENGLISH
Your target heart rate zone is a range between lower and upper heart rate limits expressed as percentages of your maximum
heart rate (HR
max
) or as beats per minute (bpm). HR
max
is the highest number of heartbeats per minute during maximum
physical exertion. The wrist unit calculates your HR
max
according to your age: Maximum heart rate = 220–age. For more
accurate measurement of your HR
max
, visit your doctor or exercise physiologist for an exercise stress test.
The table below contains target heart rate zones in beats per minute (bpm) estimated by age in -year intervals. Calculate
your own HR
max
, write down your own target heart rate zones and select the ones suitable for your exercise.
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
20
200
120-140
140-160
160-180
110-180
2
19
117-137
137-16
16-176
107-176
30
190
114-133
133-12
12-171
10-171
3
18
111-130
130-148
148-167
102-167
40
180
108-126
126-144
144-162
99-162
4
17
10-123
123-140
140-18
96-18
0
170
102-119
119-136
136-13
94-13
16
99-116
116-132
132-149
91-149
60
160
96-112
112-128
128-144
88-144
6
1
93-109
109-124
124-140
8-140
-90% HR
max
Intensities in
Keeps U Fit - Own Workout Program
Body Workout
Intensity
An average heart rate that stays under
the lower limit (55% HR
max
) during the
body workout tells you that you might
have had problems in keeping yourself
focused during the workout or you are
still rather unfamiliar with strength
training. Later on, when you are more
experienced in strength training your
heart rate may temporarily even exceed
the upper limit (90% HR
max
). This is due
to shortened rest periods between the
sets, as well as increased weights.
Having an average heart rate over 55%
HR
max
during the body workout tells you
that in addition to increasing muscular
performance, you have also gained
cardiovascular and weight management
benefits from the body workout.
*Polar target heart rate intensity definition is modified from international exercise science authorities’ recommendations in which Light
intensity can reach lower than 60% HR
max
.