Polar F1 User Manual download pdf (Page 12)

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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,

max

= 220 - age. For a more accurate measurement of your

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

1 2 ... 7 8 9 10 11 12 13 14 15 16 17 18 19

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Polar F1 User Manual Page 12

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