TARGET HEART RATE ZONES

QUICKLY MEASURE AND CALCULATE YOUR EXERCISE INTENSITIES AND MAX HEART RATE

Calculate: Target Heart Rate Zones

Results: Target Heart Rate Zones & Max Heart Rate

INTENSITY FROM (BPM) TO (BPM)
Low - -
Moderate - -
High - -
DATE 12/10/2018
Maximum Heart Rate (bmp) -
Resting Heart Rate (bmp) -
Resting Heart Rate Classification -

Compare: Target Heart Rate Zones & Max Heart Rate

Male: 18-25 y/o

GENDER CLASSIFICATION AGE FROM AGE TO FROM (BPM) TO (BPM)
Male Superior 18 25 49 55
Male Excellent 18 25 56 61
Male Above Average 18 25 62 65
Male Average 18 25 66 69
Male Below Average 18 25 70 76
Male Poor 18 25 74 81
Male Very Poor 18 25 82 > 82

Male: 26-35 y/o

GENDER CLASSIFICATION AGE FROM AGE TO FROM (BPM) TO (BPM)
Male Superior 26 35 49 54
Male Excellent 26 35 55 61
Male Above Average 26 35 62 65
Male Average 26 35 66 70
Male Below Average 26 35 71 74
Male Poor 26 35 75 81
Male Very Poor 26 35 82 > 82

Male: 36-45 y/o

GENDER CLASSIFICATION AGE FROM AGE TO FROM (BPM) TO (BPM)
Male Superior 36 45 50 56
Male Excellent 36 45 57 62
Male Above Average 36 45 63 66
Male Average 36 45 67 70
Male Below Average 36 45 71 75
Male Poor 36 45 76 82
Male Very Poor 36 45 83 > 83

Male: 46-55 y/o

GENDER CLASSIFICATION AGE FROM AGE TO FROM (BPM) TO (BPM)
Male Superior 46 55 50 57
Male Excellent 46 55 58 63
Male Above Average 46 55 64 67
Male Average 46 55 68 71
Male Below Average 46 55 72 76
Male Poor 46 55 77 83
Male Very Poor 46 55 84 > 84

Male: 56-65 y/o

GENDER CLASSIFICATION AGE FROM AGE TO FROM (BPM) TO (BPM)
Male Superior 56 65 51 56
Male Excellent 56 65 57 61
Male Above Average 56 65 62 67
Male Average 56 65 68 71
Male Below Average 56 65 72 75
Male Poor 56 65 76 81
Male Very Poor 56 65 82 > 82

Male: 66-100 y/o

GENDER CLASSIFICATION AGE FROM AGE TO FROM (BPM) TO (BPM)
Male Superior 66 100 50 55
Male Excellent 66 100 56 61
Male Above Average 66 100 62 65
Male Average 66 100 66 69
Male Below Average 66 100 70 73
Male Poor 66 100 74 79
Male Very Poor 66 100 80 > 80

Female: 18-25 y/o

GENDER CLASSIFICATION AGE FROM AGE TO FROM (BPM) TO (BPM)
Female Superior 18 25 54 60
Female Excellent 18 25 61 65
Female Above Average 18 25 66 69
Female Average 18 25 70 73
Female Below Average 18 25 74 78
Female Poor 18 25 79 84
Female Very Poor 18 25 85 > 85

Female: 26-35 y/o

GENDER CLASSIFICATION AGE FROM AGE TO FROM (BPM) TO (BPM)
Female Superior 26 35 54 59
Female Excellent 26 35 60 64
Female Above Average 26 35 65 68
Female Average 26 35 69 72
Female Below Average 26 35 73 76
Female Poor 26 35 77 82
Female Very Poor 26 35 83 > 83

Female: 36-45 y/o

GENDER CLASSIFICATION AGE FROM AGE TO FROM (BPM) TO (BPM)
Female Superior 36 45 54 59
Female Excellent 36 45 60 64
Female Above Average 36 45 65 69
Female Average 36 45 70 73
Female Below Average 36 45 74 78
Female Poor 36 45 79 84
Female Very Poor 36 45 85 > 85

Female: 46-55 y/o

GENDER CLASSIFICATION AGE FROM AGE TO FROM (BPM) TO (BPM)
Female Superior 46 55 54 60
Female Excellent 46 55 61 65
Female Above Average 46 55 66 69
Female Average 46 55 70 73
Female Below Average 46 55 74 77
Female Poor 46 55 78 83
Female Very Poor 46 55 84 > 84

Female: 56-65 y/o

GENDER CLASSIFICATION AGE FROM AGE TO FROM (BPM) TO (BPM)
Female Superior 56 65 54 59
Female Excellent 56 65 60 64
Female Above Average 56 65 65 68
Female Average 56 65 69 73
Female Below Average 56 65 74 77
Female Poor 56 65 78 83
Female Very Poor 56 65 84 > 84

Female: 66-100 y/o

GENDER CLASSIFICATION AGE FROM AGE TO FROM (BPM) TO (BPM)
Female Superior 66 100 54 59
Female Excellent 66 100 60 64
Female Above Average 66 100 65 68
Female Average 66 100 69 72
Female Below Average 66 100 73 76
Female Poor 66 100 77 84
Female Very Poor 66 100 85 > 85

Protocol: Target Heart Rate Zones

Purpose:

Estimate Target Heart Rate Zones based on the age predicted maximum heart rate in order to prescribe an appropriate training intensity. There is a positive correlation between low heart rates of trained individuals and a reduction in cardiac exertion.

Equipment:

Index and middle fingers or heart rate monitor.

Procedure:

For measuring heart rate without the use of a heart rate monitor, palpation of the pulse at the radial artery is most common. Use index and middle finger and press against the radial artery on the lateral portion of the wrist. For resting heart rate, palpate for 15 seconds while counting HR, multiply beats by 4.

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