Protocol n. 5: Physiology


Name: ………...............................………………………………………....

Date:………………...                       Age:………………………….


MEASURING OF HEART RATE


Rest HR:



Zone

                               % HR[max]

                                        Duration

                                                   Intensity

                                                            e.g. Activity

For health

                               50 - 60%

                                        60 min

                                                   low

                                                            Walking 10 km

Reduction of weight

                               60 - 70%

                                        30 - 60 min

                                                   middle

                                                            Jogging 6 km

Development of aerobic capacity

                               70 - 80 %

                                        10 - 30 min

                                                   higher

                                                            Run 5 km

Increases in performance

                               80 - 90 %

                                        5 - 10 min

                                                   high

                                                            Fast run 1,5 km

Race

                               90 - 100%

                                        1 - 5 min

                                                   maximum

                                                            Sprint 400 m










HRmax = 220 – age =

              Zone

                                             HR[max]

                                                     Lower limit

                                                                HR[max]

                                                                         Upper limit

              For health

                                             x 0,50 =


                                                                x 0,60 =


              Reduction of weight

                                             x 0,60 =


                                                                x 0.70 =


              Development of aerobic capacity

                                             x 0.70 =


                                                                x 0.80 =


              Increases in performance

                                             x 0.80 =


                                                                x 0,90 =


              Race

                                             x 0,90 =


                                                                x 1 ,00 =