Information About Heart Rate Calculations - Bowflex TreadClimber 1000 Owner's Manual

Information About Heart Rate Calculations

Your maximum heart rate generally declines with age from about 220 Beats Per Minute (BPM) in childhood to about
160 BPM at age 60. This fall in heart rate is fairly linear, decreasing by approximately one BPM per year. There is no
strong evidence to suggest that training influences the decline in maximum heart rate. It should be remembered that
individuals of the same age might have quite different maximum heart rates. It is more accurate to calculate this value by
undergoing a stress test than by using an age-related formula.
On the other hand, your resting heart rate is greatly influenced by endurance training. The typical adult has a resting
heart rate of about 72 BPM whereas highly trained runners may have readings of 40 BPM
or lower.
The heart rates below are based on average fitness of persons of the age indicated. You may be more or less fit, and
your actual maximum heart rate and zones may be correspondingly higher or lower. You should therefore consult your
physician for the maximum heart rate that is right for you and the heart rates that you can safely exercise at.
The best way to burn fat during exercise is to start slowly with a less intense exercise and gradually increase your
intensity until your heart rate during exercise is between 60 – 85% of your maximum heart rate, and continue at that pace,
keeping your heart rate in that target zone for over 20 minutes.
The longer you maintain your target heart rate, the more fat your body will burn.
The graph below is merely a guideline, showing the generally suggested target heart rate for persons your age. As
noted above, your optimal target rate may be higher or lower, depending on your fitness. Consult your physician for your
individual target heart rate.
Using the graph below as a guideline, raise and lower the intensity of your workout to keep within the suggested target
heart rate for your age.
250
200
150
100
50
0
20-24
Maximum Heart Rate
Target Heart Rate Zone
(keep within this range
for optimum fat-burning)
Note: As with all exercises and fitness regimens, always use your best judgment when increasing intensity or endurance.
Getting Started
FAT-BURNING TARGET HEART RATE
196
191
186
181
167
162
158
154
118
115
112
109
25-29 30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69
176
171
166
161
150
145
141
137
106
103
100
97
Age
156
151
146
133
128
126
94
91
88
70+
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Owner's Manual