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Target
Heart Rate 1: General Health - A great deal of research indicates
that being active at 50 to 60 percent of your maximum heart rate, consistently
and for a total of 30 minutes on most days, reduces the risk of developing
many chronic diseases. Low intensity activities like walking, gardening,
household chores or easy cycling will achieve this. If someone does
not need to lose body fat and they are not training for a sporting event,
this may be all they need to do to stay healthy.
Target Heart Rate
2: Weight management - If your goal is to reduce body fat and you
have been relatively inactive, you will need to train at a level of
60 to 70 percent of your maximum heart rate. This is still within your
comfort zone and allows you to exercise at a steady pace for a long
enough time to burn off a substantial number of calories.
Target Heart Rate
3: Aerobic Conditioning/Weight Management - If your goal is to improve
your cardio-vascular conditioning for better stamina and endurance,
you should train within a zone of 70-80 percent of your maximum heart
rate. This is also a good zone for fat burning if you are already fairly
fit. This heart rate zone represents a more vigorous level of activity.
Target Heart Rate
4: Advanced Conditioning - If you are in top shape and training
for a sporting event like a 10km race, a triathlon or tennis, you might
need to include some workouts that are 80 percent and above your maximum
heart rate. This level of training is both physically and mentally demanding
so it is not something you would do on a daily basis. And it is not
for everyone. Only the real fit should consider working in the range.
This zone is also a fat burning zone if you are extremely fit.
Remember that ideally,
your exercise program will include workouts in each of these ranges
- short and hard to long and easy.
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