Training Stages - Elite Fitness FALCON Assembly Manual

TRAINING STAGES

Cardiovascular training plays an important part in maintaining a healthy heart and lung
function, so it's no surprise we should be paying attention to how quickly our heart beats
during exercise. The chart above outlines a range of heart rate training zones determined
by the individual's age and workout goals to ensure you train safely and effectively.
Heart Rate can be measured by using the radial (wrist) or carotid (neck) pulse using your
index and middle fingers, counting the beats for 10 seconds and multiplying by 6. Alterna-
tively, the use of a Wireless Telemetry Heart Rate strap and watch will give you an accurate
Beats Per Minute (BPM) reading.
220 – AGE = TMHR (Theoretical Maximum Heart Rate)
TMHR x 85% = (Upper Training Limit) BPM
TMHR x 65% = (Lower Training Limit) BPM
Note: Contact heart rate may provide inaccurate readings and is designed only as a guide
Example: 220 – 39 = 181 BPM
181 x 85% (0.85) = 154 BPM (Upper Training Limit)
181 x 65% (0.65) = 118 BPM (Lower Training Limit)
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