CARDIOSTRONG BALTIC Assembly And Operating Instructions Manual page 25

Cardiovascular training (cardio training): The primary goal is to increase endurance
and fitness through an improved provision of oxygen through the cardiovascular
system. In order to achieve this training goal, medium intensity (approximately 75%
of the maximum heart rate) with a medium training period is required.
Anaerobic (maximum) load training: The main goal of maximum load training is to
improve recovery after short, intense loads in order to be able to quickly return to the
aerobic zone. In order to achieve this training goal, a high intensity (approximately
90% of the maximum heart rate) with short, intense load is required, which is followed
by a recovery phase in order to prevent muscle fatigue.
Example:
For a 45-year-old man or woman, the maximum heart rate is 175 (220 - 45 = 175).
• The fat burning target zone (55%) is at approximately 96 beats/min.
= (220 - age) x 0.55.
• The cardio target zone (75%) is at approximately 131 beats/min.
= (220 - age) x 0.75.
• The maximum heart rate for an anaerobic load training (90%) is at approximately
157 beats/min. = (220 - age) x 0.9.
220
200
200
180
180
160
150
140
120 110
100
80
20
Heart rate diagram for training intensity
195
190
185
180
175
171
166
162
146
143
139
135
107
105
102
99
25 30 35 40
Maximum pulse (220-age)
90% of maximum pulse - anaerobic (maximum) intensity training
75% of maximum pulse - cardiovascular training (cardio training)
55% of maximum pulse - fat burning (weight control)
175
170
165
157
153
148
131
128
124
96
94
91
45 50 55
Age
160
155
150
144
139
136
120
116
113
88
85
83
60 65 70
25