Target Heart Rate

For getting the optimal exercise heart rate target and heart rate zone can be used. Target Heart Rate is defined as the minimum number of heartbeats in a given amount of time in order to reach the level of exertion for cardiovascular fitness. In case of a beginner his/her age, resting heart rate and the intensity of trainings should be taken into consideration. As soon as athletes’ fitness has increased it is crucial to recount their target heart rate in every 3- 54 weeks.

Children’s target heart rate: 60 – 80% (max.) is considered appropriate. It positively affects their heart and it is not exhaustive.

In the limbering up phase heart rate ═ training heart rate x 0.4 (intensity: %) + resting heart rate (for example: 130 x 0, 4 + 70 ═ 122 beat/minute).

Developing aerobe fitness and stamina ═ training heart rate x 0, 6 (intensity: %) + resting heart rate (for example: 130 x 0,9 + 70 ═ 187 beat/min.) website…

First zone: maximum heart rate 50-60 % decreases cholesterol level and stress.

Second zone: maximum heart rate is 60-70 %. This tone kicks up intensity and more calories are burned.

Third zone is the aerobe one:  maximum heart rate is 70-80 %, it takes athletes out of their comfort zone allowing burning more calories and increasing mitochondrial density.

The fourth zone: maximum heart rate is 80-90 %; working at this level means hard work which increases aerobic capacity and fitness while lactic acid is formed.

The fifth zone means 90-100 % maximum heart rate. In this zone most athletes can sustain this level of efforts for only a short period of time (20 – 30 minutes), making this the toughest zone meanwhile a less fit individual can do these exercises only for 2 – 5 minutes.  

Table of Target Heart Rate Zone

Zone	Intensity	Max. heart rate %	Aims of training	Characteristics
Ineffective load zone concerning conditional development	Too low – no effect on healthy individuals	Under 5%	Poor health, rehabilitation of cardiovascular diseases  and respiratory disorders	Normal breathing
Recovery zone	Very easy - easy	50 – 60 %	Preventive: for beginners, foundation training, easing stress	Normal breathing Muscle tension Mild sweating
Fat burning	Easy - medium	60 – 70%	Weight maintenance, individuals doing sports regularly, optimal training level	Lightsome motions, breathing Muscle tension Mild sweating
Zone developing aerobe capacity	Medium – slightly high	70 – 80/85%	Increasing cardiovascular capacities, individuals doing sports regularly, optimal training level	Moderate muscle load Increased respiratory rate
Zone developing stamina	High – very high	85 – 92/95%	Competitive performance (anaerobe capacity, developing acidification)	Rapid muscle fatigue Lactic acid concentration Quick, increased respiratory raid
Maximum load zone	Very high - maximum	95 – 100%	Special competitive competences (developing speed, explosivity)	Tired muscles Shortness of breath

Mostly athletes’ own measurements are used for deciding the level of load. In exercise testing Borg Rating Scale is used to measure perceived subjective exertion. The followings are documented: colours of skin, sweating, coordination problems, quick breathing etc.