York PACER 3503 Instruction Manual page 24

SELECTING THE ZONE
If you have not exercised for some time begin your exercise program in the Healthy Heart Zone.
Start for the first few weeks, and gradually progress up to the zone that meets you personal
fitness goal.
ZONE 1.- HEALTHY HEART
If you are a beginner with the goal of improving overall fitness, losing weight or reducing stress,
exercise in this zone.
ZONE 2.- WEIGHT MANAGEMENT
If you already exercise regularly with the aim of losing body fat, exercise in this zone.
ZONE 3.- AEROBIC
Progress to this zone if your goal is to improve your aerobic conditioning.
ZONE 4.- ANAEROBIC THRESHOLD
This is the zone in which to improve anaerobic threshold. Exercising I this zone requires a high
degree of fitness, and should not be used by those who are unfit.
ZONE 5.- RED LINE
For professional supervised athletes only.
Max
Healthy Heart Weight Loss
Age
HR
50 - 59%
155 65 78 - 93
160 60 80 - 96
165 55 83 - 99
170 50 85 - 102
175 45 88 - 105
180 40 90 - 108
185 35 93 - 111
190 30 95 - 114
195 25 98 - 117
200 20 100 - 120
205 <18 101 - 121
* SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
- 50 to 59% of Max Heart Rate.
- 70 to 79% of Max Heart Rate.
- 90 to 100% of Max Heart Rate.
TARGET ZONE
200
R E D
- L I N E
180
Z O N
E
A N A E
160 R O B I
C T H R
A E R O
B I C Z O
140
N E
W E I G H
T M A N
120
A G E M
H E A L T H Y
100
H E A R T Z
80
Maximum Heart Rate (MHR) = 220 - AGE
60
20 30 40
Percentage of Max Heart Rate (Beats per Minute)
60 - 69%
94 - 109
97 - 112
100 - 116
103 - 119
106 - 123
109 - 126
112 - 129
115 - 133
118 - 137
121 - 140
122 - 141
- 60 to 69% of Max Heart Rate.
- 80 to 89% of Max Heart Rate.
9 0 - 1 0
E S H O
0 % M
L D Z
O N E 8
0 - 9 0 %
7 0 - 8 0 %
E N T Z
O N E
6 0 - 7 0 %
O N E
5 0 - 6 0 % M
50 60 70
Aerobic
70 - 79%
110 - 124
113 - 128
117 - 132
120 - 136
124 - 140
127 - 144
130 - 147
134 - 152
138 - 156
141 - 160
142 - 162
200
180
160
H R
140
M H R
120
M H R
100
M H R
H R
80
60
AGE
Anaerobic Red line
80 - 89% 90 - 100%
125 - 139 140 - 155
129 - 144 145 - 160
133 - 148 149 - 165
137 - 153 154 - 170
141 - 157 158 - 175
145 - 162 163 - 180
148 - 166 167 - 185
153 - 171 172 - 190
157 - 175 175 - 195
161 - 180 181 - 200
162 - 182 183 - 205
*
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