Sport after 40/50
Safe heart zones and volume
Parameters
Your zones
Max HR (Tanaka)
177 уд/хв
Recovery (50–60%)89–106
Fat burn/base (60–70%)106–124
Aerobic (70–80%)124–142
Recommended: 90+ min aerobic/week + 1× strength
Safety rules 40+
- Start with walking/swimming — joints recover slower than muscles
- Strength 2×/week — against age-related muscle loss (sarcopenia)
- 10+ min warmup is mandatory — ligaments are less elastic
- Sudden restart after a break is the #1 injury cause at 40+
Before restarting after a break — get an ECG and lipid panel. The 208−0.7×age (Tanaka) formula is more accurate than classic '220−age'.