SYNCHRO FORMA
24
Monitoring the heart rate
The table shows the optimum heart rate levels in relation to age and the goal to
be achieved. Theoretical maximum heart rate (100%) is calculated on the basis
of age using the formula: HR Max = 207 - 0.7 x age (R. L. Gelish et alii,
Med Sci
Sports Exerc.
, 2007 May, 39 (5): 281).
To read the graph, simply find your age on the horizontal axis and scan up the
vertical until you reach the 60%, 70% and 90% values.
Aerobic exercise performed at a heart rate
between 60% and 70%
mainly burns
fat as an energy source.
When doing aerobic exercise at a heart rate of
70% to 90%
the cardiocirculatory
component prevails.
For example, if someone aged 30 wants to burn off fat, the heart rate during
exercise should be kept to between 112 (60%) and 131 (70%); if he or she wants
to improve cardio-respiratory capacity, the heart rate should be kept to between
131 (70%) and 168 (90%).
Prevalent use of sugars.
Training for athletes who take part in competitions (with medical
certificate).
Combined use of fats and sugars.
Significant improvement of aerobic efficiency.
Prevalent use of fats and increased use of sugars.
Moderate improvement of aerobic efficiency.
Prevalent use of fats and little use of sugars.
Limited improvement of aerobic efficiency.
He
ar
t r
at
e per minut
e
Age
Summary of Contents for Synchro Forma
Page 1: ...SYNCHRO FORMA User manual ...
Page 26: ...SynchroForma_uk AD 0SM00750 ...
