Table 5: Training Heart Rate Range - Life Fitness Lifestride TR-5500 Fitness Manual & Operation Manual

See Table 5 on page 55 for an approximation of the Table 5: Training Heart Rate Range (THRR) for Fat Loss and
theoretical Maximum Heart Rate and Training Heart Rate
Cardiorespiratory Improvement
Range (THRR) for various age categories.
You should adjust
the intensity (level) of your workout to keep your heart
Age
Max
60% 75% 85% Optimal
HR> HR HR HR
Training
rate within its most effective range. You will find that it is easier to stride
HR»
at a level of intensity on the Hill Profile program than at that same level
20 200 120 150 170 160
on the Manual program.
21 199 119 149 169 159
22 198 118
148 168 158
TIME...
refers to the number of minutes you spend on your THRR.
23 197 118 148 167 158
Optimal cardiorespiratory and endurance improvements come with
24 196 117 147 166 157
prolonged use of 12 to 24 minute workouts. A beginner might start with
25 195 117 146
165 156
the 6 or 12 minute Hill Profile program. As you adapt, you should extend 26 194 116 145 164 155
27 193 115 145 164
154
the duration of your workout. The 18 through 60 minute Hill Profile
28 192 115 144 163
154
programs are available for this purpose. You should be sure to keep
29 191
114 143 162 153
your heart rate within your THRR by adjusting the intensity level.
30
190 114 142 161 152
31 189 113 142 160 151
It is recommended that
those just
beginning to use the
32 188 112 141 159
150
Lifestride aerobic trainer,
even if in excellent condition, start
33 187 112 140 158 150
with the standard
Hill Profile program.
34 186 111 139 158 149
35 185 111 139 157 148
If your objective
is FAT LOSS,
it is better to stride for a longer
36 184
110 138 156 147
37
183
109 137 155 146
duration.
You will find that a lower level
of intensity allows you to
38 182 109 136 154 146
workout longer.
You can increase the intensity as you progress. A
39 181 108 136
153 145
heart rate range of 60% to 75% of the theoretical maximum heart
40 180
108 135 153 144
rate is the preferred range for fat loss training.
41 179 107 134 152 143
42 178 106 133 151 142
43 177 106
133 150 142
44
176 105 132 149 141
45 175 105 131 148 140
46 174 104 130
147 139
47 173 103 130 147 138
48
172 103 129 146 138
49 171 102 128 145 137
50 170
102 127 144 136
51 169
101 127 143 135
52 168 100 126 142 134
53 167 100
125 141 134
54 166 99 124 141 133
55 165 99 124 140 132
56 164 98 123 139 131
57
163
97 122 138 130
58
162 97 121 137 130
59 161 96 121 136 129
60 160 95 120 136
128
61 159 95 119 135 127
62 158 94 118 134 126
63 157 94 118 133
126
64 156
93 117 132 125
65
155 93 116 131 124
66 154 92 115 130 123
67 153 91
115 130 122
68
152 91 114 129 122
69 151 90 113 128 121
70 150
90
112
127 120