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DETERMIN
ING
YOUR
TARGET
EXERCISE
RATE
Eoch
person
hos o
pu
se'rote
ronge
fforget
Zone)
of
which he
orshe
gets
the mosl
oerobic
benefit. Exercising
below
thot ronge
will hove little
effeci in
promoting
fitness.
Exercising
ol
pulse
roles
obove
lhe
Torgel
Zone
will odd
o
greot
deol
of exiro
efforl
forvery
little
exro
improvemenl
in fitness.
The optimol
lorgel
pulse
role ronge
is
belween
7oo/o
ond
85%
(note
chort
A) of lhe
moximol
pulse
roie
on individuol
con reoch
ot
oll-oul
effort. Your
opproximole
torgei
pulse
role
con
be esfobilished
wiih the formulo
shown below
Rememberihot
ihese
volJes
ore for
overoge
individuols.
For
delermining
o more
precise
moximol
pulse
role ond
torgel
pulse
role
zone,conlocl your
physicion
for
on exercise
siress
tesl.
(220
-
your
ogel x
600/o
(conservofive
Torget
Heort
Rore
forthe
beginner)
Exomple:
220
minus 40 yeors
old
=
180 x 60%
=
,|08
Torgel
heori role
(220
-
yeor
oge
)
x 70%
(lntermediote
torget
Heort
Rofe)
l22o
'
yeor
oge
)
x 85%
(Advonced
rorgei
Heorr
Rofe forfhe
well-conditioned person)
Be
sure to consuh your
physicion
before
engoging
in
ony
vigorbus exercise
ond
lroining,
ond obloin
prior
opprovol
of lhe
plonned
regimen.
Nole:. lf
you
hove
had ony recenr
surgety,
ora
muscle
orioint
probl6m,
please
consuh your
plysicion
firct.
ul
l--
z
=
TE
u,
o.
UI
F
ui
cl
=
iu
F
(r
F
(E
lu
I
190
180
200
194
IU€
ez
,d
182
170
'-11
4>
| /o
>t
171
16s
v4aa
155
I
grlt
lq(
'
/€4,1
l.'-\
159
150
42
153
r.4
b
145
lArl
1A
a
rgi
l2>
135
tg6\
J
-o4
F-
130
128
}>--
119
115
tlt
tvl
170
160
1so
140
130
120
110
100
85%
LEVEL
70%
LEVEL
45
AGE
}N YEARS
*
According
lo the
principles
of
exercise
progromming
set forth
by
fhe
Americon
Heort
Associoiion
ond the
President's
Council
on
Physicol
Fitness
ond Sports.
15


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