POLAR F1 - Manual (Page 12)

31 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