Schwinn Airdyne Owner's Manual page 23

models audible feedback) as towhat your heart rate i swhile e xercising, and allows you tostay
within your selected target heart rate z one.
Inaddition toaerobic exercise, the ACSM r ecommends that healthy adults perform amini-
mum of8to10 strength exercises involving the major muscle groups aminimum oftwo times
per w eek. Atleast one set o f8to12 repetitions tonear-fatigue should be completed during
each s ession.
These recommendations are based on two factors:
* Most people aren't likely to adhere to workout sessions that last more than 60 minutes. The
regimen outlined above can be completed in 30 minutes or less, and when combined with 30
minutes of aerobic activity and flexibility gives you a balanced workout.
* While more frequent and intense training is likely to build greater strength, the difference is
usually very small.
[] Ceol-Bown
The cool-down enables your body's cardiovascular system to gradually return to normal,
preferably over a 5 to 10 minute period. Bringing your workout to an abrupt halt can cause light-
headness, since blood will pool in your legs if you abruptly stop working. Lower your exercise
intensity gradually over a period of a few minutes. When your heart rate has returned
to below 110 beats per minute you can stop exercising on whatever piece of equipment you are
on.
Always keep in mind that warm-up and cool-down are just as important as the activity phase.
Both can prevent many common injuries from occurring.
[] How Te Determine Year Maximum Heart Rate
The best way to determine your maximal heart rate is to calculate your target heart rate
zones. Simply record your heart rate several times when you are putting out a maximal effort,
such as when you are going all out on a stationary bicycle, or during a hard session of stair
climbing.
The easiest option is to estimate your maximum heart rate based on a formula which has
been well-established for reliability: take the number 220, and subtract your age. For example,
a 45 year old would have an estimated maximum heart rate of 175 (220- 454 = 175). The target
heart rate zone for aerobic training would be 105to 149 beats per minute (60 to 80 percent of
the maximum).
[] Target Heart Rate Training Zones
There are three primary heart rate training zones. The first is often referred to as the "fat
burning zone", because the intensity is moderate enough to require your bodyto primarily use
fat as the fuel source for the exercise. You should exercise at 50 to 65 % of your maximal heart
rate to achieve this level of intensity. While you workout in this and the other zones, your heart
rate should fall somewhere between these two figures. People just starting out on an exercise
program or who want to lose weight should concentrate on maintaining their heart rate in this
zone for 20 to 30 minutes per day, 3 to 5 days per week.
The second zone discussed above is known as the "aerobic exercise zone"or is shown
on many charts as the "target heart rate zone." In this zone you should exercise at 60 to
85% of your maximal heart rate. Training in this zone helps you build aerobic endurance and
constructs a base upon which you can progressively add more demanding workouts as your
cardiovascular fitness increases.
A higher level of training can help increase both your speed and tolerance for the buildup
of lactic acid, the primary waste product of anaerobic metabolism in your muscles. This type
of workout from 85 to 100% of maximum heart rate usually consists of short, hard sprints or
repeated hill running and is referred to as "anaerobic training."
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