Nautilus T514 Owner's Manual page 55

the following chart will allow you to log your heart rate numbers based upon how you feel when working out. Simply log
the heart rate numbers you find when you feel you are working at each of the specific intensities.
Zone Description of workout Intensity
• Easy
1 • Warm-up
• Cool-down
• Challenging, but comfortable
2
• Steady endurance pace
• Challenging, and slightly uncomfortable
3 • Race pace
• Borderline out of breath
• Breathless
4 • Not maximum, but winded
• Can't keep the pace for very long
As you get in better shape, the heart rate number you obtain for each zone will get higher and higher, which means your
heart is able to handle higher intensities. Or you may find that your numbers don't change, but you are able to stay in
Zone 3 and Zone 4 longer than you used to.
don't get too attached to any specific number or target heart rate. if you train properly, you will notice numbers that used
to be difficult have now become easier. you will also notice that if you are sick or over-tired, you may find that numbers
that usually feel fairly easy are one day much harder, and it is a good sign to take a break. if you notice that numbers that
are usually very challenging are one day fairly easy, then it is a good time to push yourself.
listening to your body, and using your heart rate numbers (when available) will enable you to keep track of your intensity
and see your progress as you train.
eXercise And fitness Guidelines
Approximate
Percentage
of Maximum Log Your
heart Rate heart Rate
Enter the heart rate
50% — 65% you get when you are
working in Zone 1 u
Enter the heart rate
65% — 75% you get when you are
working in Zone 2 u
Enter the heart rate
75% — 85% you get when you are
working in Zone 3 u
Enter the heart rate
85% — 90% you get when you are
working in Zone 4 u
Nautlus® Sport Seres Treadmll Owner's Manual
Your
heart Rate