What are the 3 training targets based on pulse rate?

The best judge of intensity during training is the heart. It can be measured by hand, with a pulse watch, or there are built-in watches in modern cardiovascular machines.

It is important to determine your maximum pulse rate, so that you can measure the different intensity levels.

To work out your maximum pulse rate, subtract your age from 220. The calm pulse of an adult is about 60-70 per minute, but a highly-trained sports person's value can be below 50, because their hearts work more effectively.

 

Only active sports people can train on their maximum pulse rate, because it challenges the body so much.
The optimal pulse rate for training is up to 50-90% of the maximum.

 

Within this range, you can train for 3 targets:

Training targetPulse rateWho is it suggested for?In what kind of exercise?
1: Health protection50-60 % of maximumFor beginners and older sports peopleFaster walking or minor running
2: Fat burning60-75 % of maximumFor those who want to lose weight or for the more experiencedMedium intensity running
3: Improving stamina75-90% of maximumFor advanced sports people, who have been training for yearsHigh intensity training

  Pulse rates according to age:

AgeMaximum pulse (220 minus your age)1: Health protection (max. pulse 50-60%)2: Fat burning (max. pulse 60-75%)3: Improving stamina (max. pulse 75-90%)
20 years220-20=200100-120120-150150-180
30 years220-30=19095-114114-142142-171
40 years220-40=18090-108108-135135-162
50 years220-50=17085-102102-127127-153
60 years220-60=16080-9696-120120-144
70 years220-70=15075-9090-112112-135

IMPORTANT NOTICE! You will burn fat more efficiently by closing in on the upper limit of your fat burning pulse rate range. This way fat burning will continue for up to 30-60 minutes after you finished training!

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