Heart Rate Training; Calculating Your Target Heart Rate - Insportline IN 16384 User Manual

Heart rate
(bpm)
Age (years)
Find your own heart rate range by finding your age and moving up the vertical
line.
Example: At age 40, the vertical line meets the 70% heart rate at about 128 bpm
and the 85% heart rate at 154 bpm. Your heart rate should remain between these
values. Use this graph to determine your own personal target zone.
WARNING: Always consult a doctor before undertaking a new exercise regime. If you
experience nausea, dizziness or other abnormal symptoms while exercising, stop at once and
consult your physician.

Heart rate training

To get the best results with your new piece of fitness equipment, you should exercise at the right
difficulty level and that means listening to your heart. Working out to a target heart rate means you can
direct your workout to achieve different goals:
Good health - For those wishing to improve their quality of life and general wellbeing. Your sessions
will need to be done at an intensity between 50-60% of your estimated maximum heart rate, should
last about 30 minutes and can be done almost daily.
Weight loss – To see a significant reduction in body fat, your sessions must be a little more intense -
between 60% and 70% of your estimated maximum heart rate. These sessions can also be performed
almost daily for up to 30 minutes.
Improving your fitness –These sessions should be performed at 70-80% of your estimated
maximum heart rate and can also involve bouts of interval training with your heart rate peaking for
short times close to your maximum heart rate level. These are intense sessions and you will require at
least a 48-hour rest afterwards.

Calculating your target heart rate

First, you need to calculate your maximum heart rate through the formula "220 – your age in years".
For example, if you are 35 years old, your estimated maximum heart rate is:
220 – 35 = 185 bpm
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