Scribd
Upload
175 views1 page

American River Cycling Club: W M H R ?

The document discusses maximum and target heart rates for exercise. It provides a formula to calculate maximum heart rate as 220 minus age. The target heart rate zone for most benefit is 60-80% of maximum heart rate. A chart is included showing target heart rate ranges for different ages based on this calculation of maximum heart rate.

Uploaded by

Jotaro Kujo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
175 views1 page

American River Cycling Club: W M H R ?

The document discusses maximum and target heart rates for exercise. It provides a formula to calculate maximum heart rate as 220 minus age. The target heart rate zone for most benefit is 60-80% of maximum heart rate. A chart is included showing target heart rate ranges for different ages based on this calculation of maximum heart rate.

Uploaded by

Jotaro Kujo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 1

American River Cycling Club

WHAT IS MAXIMUM HEART R ATE?


The maximum heart rate is the highest your pulse rate can get. To
calculate your predicted maximum heart rate, use this formula:
(Example: a 40-year-old's predicted maximum heart rate is 180.)
Predicted
Your actual maximum heart rate can be determined by a graded exercise 220 - Your Age = Maximum
test. Please note that some medicines and medical conditions might Heart Rate
affect your maximum heart rate. If you are taking medicines or have a
medical condition (such as heart disease, high blood pressure, or
diabetes), always ask your doctor if your maximum heart rate/target
heart rate will be affected.
TARGET HEART RATE
You gain the most benefits and decrease the risk of injury when you
exercise in your target heart rate zone. Usually this is when your exercise
heart rate (pulse) is 60 percent to 80 percent of your maximum heart rate.
Do not exercise above 85 percent of your maximum heart rate. This
increases both cardiovascular and orthopedic risk and does not add any
extra benefit. Know your target heart
rate
When beginning an exercise program, you might need to gradually build up to a level that is
within your target heart rate zone, especially if you have not exercised regularly before. If the exercise
feels too hard, slow down. You will reduce your risk of injury and enjoy the exercise more if you don't try
to over-do it.
To find out if you are exercising in your target zone (between 60 percent and 80 percent of your
maximum heart rate), use your heart rate monitor to track your heart rate. If your pulse is below your
target zone (see the chart below), increase your rate of exercise. If your pulse is above your target zone,
decrease your rate of exercise.

Ag Target Heart Rate (HR) Predicted Maximum


e Zone (60-85%) Heart Rate
20 120-170 200
25 117-166 195
30 114-162 190
35 111-157 185
40 108-153 180
45 105-149 175
50 102-145 170
55 99-140 165
60 96-136 160
65 93-132 155
70 90-128 150

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy