Heart Rate Zone Selection Guidelines; Calculating Your Maximum Heart Rate; Selecting The Zone - York Fitness P30 Instruction Manual

HEART RATE ZONE SELECTION GUIDEINGS
In order to set your personal target heart zone, you will need to:
- Calculate your maximum heart rate.
- Select a zone based on your current fitness level.

Calculating your maximum heart rate

The standard method for calculating heart rate training zones is based
on estimating maximum heart rate using the formula 220 minus the
persons age in years. A woman's estimated maximum heart rate
can be calculated more accurately by using 226 instead of 220.
The important issue with all estimating calculations is that in reality
they can vary by plus or minus 15 bpm and at best are only an
indication of actual results.
Estimated Maximum Heart Rate = 220 - Age (Years)

SELECTING THE ZONE

If you have not exercised for some time begin your exercise program
in the Healthy Heart Zone. Start slowly for the first few weeks, and
gradually progress up to the zone that meets your personal fitness goal.
ZONE 1. - Healthy Heart
If you are a beginner with the goal of improving overall fitness, losing
weight or reducing stress, exercise in this zone.
ZONE 2. - Weight Management
If you already exercise regularly with the aim of losing body fat,
exercise in this zone.
ZONE 3. - Aerobic
Progress to this zone if your goal is to improve your aerobic
conditioning.
ZONE 4. - Anaerobic Threshold
This is the zone in which to improve anaerobic threshold. Exercising in
this zone requires a high degree of fitness, and should not be used by
those who are unfit.
ZONE 5. - Red Line
For professional supervised athletes only.
YORK P30 HRM / 19
- 50 to 59% of Max Heart Rate.
- 60 to 69% of Max Heart Rate.
- 70 to 79% of Max Heart Rate.
- 80 to 89% of Max Heart Rate.
- 90 to 100% of Max Heart Rate.