Bowflex TreadClimber TC1000 Assembly And Owner's Manual page 41

Getting Started
Information About Heart Rate Calculations
Your maximum heart rate generally declines with age from about 220 Beats Per Minute (BPM) in
childhood to about 160 BPM at age 60. This fall in heart rate is fairly linear, decreasing by approximately
one BPM per year. There is no strong evidence to suggest that training influences the decline in
maximum heart rate. It should be remembered that individuals of the same age might have quite
different maximum heart rates. It is more accurate to calculate this value by undergoing a stress test
than by using an age-related formula.
On the other hand, your resting heart rate is greatly influenced by endurance training. The typical adult
has a resting heart rate of about 72 BPM whereas highly trained runners may have readings of 40 BPM
or lower.
The heart rates below are based on average fitness of persons of the age indicated. You may be more
or less fit, and your actual maximum heart rate and zones may be correspondingly higher or lower. You
should therefore consult your physician for the maximum heart rate that is right for you and the heart
rates that you can safely exercise at.
The best way to burn fat during exercise is to start slowly with a less intense exercise and gradually
increase your intensity until your heart rate during exercise is between 60 – 85% of your maximum heart
rate, and continue at that pace, keeping your heart rate in that target zone for over 20 minutes.
The longer you maintain your target heart rate, the more fat your body will burn.
The graph below is merely a guideline, showing the generally suggested target heart rate for persons
your age. As noted above, your optimal target rate may be higher or lower, depending on your fitness.
Consult your physician for your individual target heart rate.
Using the graph below as a guideline, raise and lower the intensity of your workout to keep within the
suggested target heart rate for your age.
NOTE: As with all exercises and fitness regimens, always use your best judgment when increasing
intensity or endurance.
Bowflex TreadClimber Owner's Manual 38
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