Operation Manual
27
JOG FORMA
Heart rate per minute
Age
Prevalent use of sugars.
Training for athletes who take part in competitions (with
medical certicate).
Combined use of fats and sugars.
Signicant improvement of aerobic eciency.
Prevalent use of fats and increased use of sugars.
Moderate improvement of aerobic eciency.
Prevalent use of fats and little use of sugars.
Limited improvement of aerobic eciency.
Reading the heart rate
To read the graph, simply nd 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 o 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%).