What are the 3 training targets based on pulse rate?

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 between 50 and 90% of the maximum. Within this range, you can train for three targets:

 

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

The closer you are to the limit of a training target, the more efficiently you train. Let's see the pulse rates of three kinds of training target, according to age:

 

Age Maximum 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 years 220-20=200100-120120-150150-180
30 years 220-30=19095-114114-142142-171
40 years 220-40=18090-108108-135135-162
50 years 220-50=17085-102102-127127-153
60 years 220-60=16080-9696-120120-144
70 years 220-70=15075-9090-112112-135

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