Schwinn Airdyne Owner's Manual page 24

Varied training inall t hree o fthese zones will a dd t oincreased levels offitness and i mproved
performance and a dd more energy toyour life. "Most training programs use acombination
oftraining intensities toincrease performance capacity," according toJ.T. K earney, Ph.D.,
Senior Exercise Physiologist atthe U. S . O lympic Training Center inColorado Springs. Kearney
suggests that i tisimportant forindividuals tomonitor intensity. "There are many different ways
tomonitor training but monitoring heart rate response isthe simplest, most convenient and
least expensive physiological method formonitoring training," Kearney says.
[]
Predicted Target Hea_ Rate Zeaes for Different Ages
Age Maximum Predicted Aerobic Target
Heart Rate Zone: 60-85 %
20 200 120-170
25 195 117-166
30 190 114-162
35 185 111-157
40 180 108-153
45 175 105-149
50 170 102-145
55 165 99-140
60 160 96-136
After several weeks of "aerobic conditioning," certain changes become apparent. What
was a barely attainable level of exercise before, now becomes quite easy. Whereas cycling or
running at a certain pace or speed may have previously caused your heart rate to go up to 135
beats per minute, that pace can now be achieved at a lower heart rate. In short, your heart is
becoming stronger, larger and more efficient, and your body is able to do the same work
with less stain.
Regardless of your maximum average heart rate or your target heart rate, you should consult
with your physician or with a sports medical expert to establish, with precision, the rates that
are right for you, your age and your medical and physical condition. This is especially important
if you are over the age of 35, been sedentary for several years, overweight or have a history of
heart disease in your family.
[] Beating The Dropout Odds: Jump Start Your Fitness Program
You already know you need to exercise. And you're probably trying - at least a little. But let's
get serious: If you don't add regular exercise to your life, you're missing out on a sure bet. This
is one area where medical research all points in the same direction.
"Starting to exercise is comparable, from a health benefit standpoint, to quitting smoking,"
says the recently released Surgeon's General Report on Physical Activity and Health.
[] To sum up the recent report:
* Regular physical activity offers substantial improvements in health and wellbeing for the
majority of Americans.
* If you exercise regularly, the reports show, you'll reduce your risk of heart attack, cancer,
diabetes, high blood pressure, osteoporosis, and even the common cold.
* Regular exercise, regardless of the intensity, can help you control stress, sleep problems,
and depression.
But even with all this evidence, only 22 percent of Americans engage in exercise for 20
minutes a day. And even among individuals who begin exercise programs, the dropout rate is
about 50 percent.
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