Heart Rate Zone Training; Why Heart Rate Zone Training Exercise - Life Fitness Integrity Series PowerMill Operation Manual

3
H R
EART ATE
3.1 W H
HY EART
Research shows that maintaining a specifi c heart rate while exercising is the optimal way to monitor the intensity of a
workout and to achieve maximum results. That is the idea behind the Life Fitness Heart Rate Zone Training approach to
exercise.
Zone Training identifi es an exerciser's ideal heart rate range, or zone, for burning fat or increasing cardiovascular fi tness.
The zone is a percentage of the theoretical maximum (HRmax), and its value depends on the workout. The maximal heart
rate formula is defi ned by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription",
8th Edition, 2010. HRmax equals to 206.9 minus the total of 0.67 multiplied by a person's age.
The Life Fitness PowerMill Climber features these exclusive workouts designed to take full advantage of the benefi ts of
Heart Rate Zone Training+ exercise:
• FAT BURN • CARDIO • HEART RATE HILL™ • HEART RATE INTERVAL™ • EXTREME HEART RATE™
Note: Consulting a fi tness trainer is recommended for defi ning specifi c fi tness goals and designing a workout program.
The Heart Rate Zone Training workout programs measure heart rate. Wear the telemetry heart rate chest strap, or grip
the contact heart rate sensors, to enable the on-board computer to monitor the heart rate during a workout. The computer
automatically adjusts the level to maintain the target heart rate based on the actual heart rate.
Z T
ONE RAINING
R Z T
ATE ONE RAINING
HR Max = 206.9 - (0.67 * age)
Theoretical Maximum
Age
Heart Rate
10
20
30
40
50
60
70
80
90
99
®
E ?
XERCISE
65%
(Fat Burn)
200 130
194 126
187 121
180 117
173 113
167 108
160 104
153 100
147 95
141 91
80%
(Cardio)
160
155
149
144
139
133
128
123
117
112
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