Ironman Fitness Achiever Manual Do Utilizador
17
Monitoring Your Heart Rate
Monitoring Your Heart Rate
To obtain the greatest cardiovascular benefits from your exercise workout, it is important to
work within your target heart rate zone. The American Heart Association (AHA) defines this tar-
get as 60%-75% percent of your maximum heart rate.
work within your target heart rate zone. The American Heart Association (AHA) defines this tar-
get as 60%-75% percent of your maximum heart rate.
Your maximum heart rate may be roughly calculated by subtracting your age from 220. Your
maximum heart rate and aerobic capacity naturally decreases as you age. This may vary from
one person to another, but use this number to find your approximate effective target zone. For
example, the maximum heart rate for an average 40 year-old is 180 bpm. The target heart
rate zone is 60%-75% of 180 or 108-135 bpm. See Fitness Safety below.
maximum heart rate and aerobic capacity naturally decreases as you age. This may vary from
one person to another, but use this number to find your approximate effective target zone. For
example, the maximum heart rate for an average 40 year-old is 180 bpm. The target heart
rate zone is 60%-75% of 180 or 108-135 bpm. See Fitness Safety below.
Before beginning your workout, check your normal resting heart rate. Place your fingers lightly
against your neck, or against your wrist over the main artery. After finding your pulse, count
the number of beats in 10 seconds. Multiply the number of beats by six to determine your
pulse rate per minute. We recommend taking your heart rate at these times; at rest, after
warming up, during your workout and two minutes into your cool down, to accurately track
your progress as it relates to better fitness.
against your neck, or against your wrist over the main artery. After finding your pulse, count
the number of beats in 10 seconds. Multiply the number of beats by six to determine your
pulse rate per minute. We recommend taking your heart rate at these times; at rest, after
warming up, during your workout and two minutes into your cool down, to accurately track
your progress as it relates to better fitness.
During your first several months of exercising, the AHA recommends aiming for the lower part
of the target heart rate zone-60%, then gradually progressing up to 75%.
According to the AHA, exercising above 75% of your maximum heart rate may be too strenu-
ous unless you are in top physical condition. Exercising below 60% of your maximum will result
in minimal cardiovascular conditioning.
of the target heart rate zone-60%, then gradually progressing up to 75%.
According to the AHA, exercising above 75% of your maximum heart rate may be too strenu-
ous unless you are in top physical condition. Exercising below 60% of your maximum will result
in minimal cardiovascular conditioning.
Check your pulse recovery rate – If your pulse is over 100 bpm five minutes after you stop
exercising, or if it’s higher than normal the morning after exercising, your exertion may have
been too strenuous for your current fitness level. Rest and reduce the intensity next time.
exercising, or if it’s higher than normal the morning after exercising, your exertion may have
been too strenuous for your current fitness level. Rest and reduce the intensity next time.
Fitness Safety The Heart Rate chart indicates average rate zones for different ages. A variety
of different factors (including medication, emotional state, temperature and other conditions)
can affect the target heart rate zone that is best for you. Your physician or health care profes-
sional can help you determine the exercise intensity that is appropriate for your age and condi-
tion.
of different factors (including medication, emotional state, temperature and other conditions)
can affect the target heart rate zone that is best for you. Your physician or health care profes-
sional can help you determine the exercise intensity that is appropriate for your age and condi-
tion.
(MHR) = Maximum Heart Rate
(THR) = Target Heart Rate
(THR) = Target Heart Rate
220 - age = maximum heart rate (MHZ)
MHZ x .60 = 60% of your maximum heart rate.
MHZ x .75 = 75% of your maximum heart rate.
For example, if you are 30 years old, your calculations will be as
follows:
MHZ x .60 = 60% of your maximum heart rate.
MHZ x .75 = 75% of your maximum heart rate.
For example, if you are 30 years old, your calculations will be as
follows:
220 - 30 = 190
190 x .60 = 114 (low end or 60% of MHZ)
190 x .75 = 142 (high end or 75% of MHZ)
30 year-old (THR) Target Heart Rate would be 114-142