Heart Rate Zone Training ® + Exercise; Why Heart Rate Zone Training; How To Take Your Pulse - Life Fitness Lifecycle C3 Assembly Instructions Manual

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EART
3.1 W H
HY EART
Research shows that exercising within a specific heart rate range is the optimal way to monitor exercise intensity
and achieve maximum results. That is the idea behind Life Fitness Heart Rate Zone Training+ Exercise.
Zone Training takes the guesswork out of working out by identifying specific ranges, or zones, in which to maintain
a heart rate to achieve maximum exercise results according to personal goals. In short, Zone Training all but
eliminates under- and over-training by allowing you to target your heart rate to your individual fitness objectives.
For instance, if the primary goal is to burn fat, exercise at a level between 60% and 75% of your theoretical
†
maximum heart rate . To improve your cardiovascular condition, you should work out at 75% to 85% of your
theoretical maximum heart rate.
3.2 H T T
OW O AKE
To take your pulse manually, place your index and middle fingers together and with slight pressure place them on
either a) your neck, below your earlobe and near the angle of your jaw (this is your carotid pulse), or b) with your
palm up, place your fingers on the thumb side of your wrist, just below the heel of your hand (this is your radial
pulse).
Count the number of pulses for 15 seconds; multiplying this number by four will give you the number of beats per
minute (BPM).
† Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as 220 minus your age.
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