Advertisement
HEART R ATE P ROGRAMS
Before we get started,
a word
about
Heart Rate:
The old motto, "no pain, no gain", is a myth that has been overpowered
by the benefits
of
exercising
comfortably.
A great deal of this success has been promoted
by the use of heart rate
monitors.
With the proper
use of a heart rate monitor,
many people
find that their
usual choice
of exercise
intensity
was either
too high or too low and exercise
is much more enjoyable
by
maintaining
their
heart rate in the desired
benefit
range.
To determine
the benefit
range in which
you wish to train, you must first determine
your
Maximum
Heart Rate.This
can be accomplished
by using the following
formula:
220 minus your
age.This
will give you the Maximum
Heart Rate (MHR)for
someone
of your age.To determine
the effective
heart
rate range for specific
goals you simply
calculate
a percentage
your MHR.
Your Heart rate training
zone is 50% to 90% of your maximum
heart rate. 60% of your MHR is
the zone that burns fat while
80% is for strengthening
the cardio
vascular
system.This
60% to
80% is the zone to stay in for maximum
benefit.
For someone
who is 40 years old their
target
heart rate zone is calculated:
220-40=
180(maximum
heart rate)
180x.6
= 108 beats per minute
(60% of maximum)
180X.8=
144 beats per minute
(80% of maximum)
So for a 40 year old the training
zone would
be
108 to 144 beats per minute.
TARGET
HEART
RATE
TRaiNiNG
CHART
20
25
30
35
40
45
50
55
60
65
_ _,_,_ H_*,
wmmmmm
Age of Uselr
If you enter your age during
programming
the console
will perform
this calculation
automatically.
Entering
your age is used for the Heart Rate programs.
After calculating
your MHR
you can decide
upon which
goal you would
like to pursue.
The two most popular
reasons for, or goals, of exercise are cardiovascular
fitness (training
for the
heart and lungs) and weight
control.The
black columns
on the chart above
represent the MHR
for a person
whose
age is listed at the bottom
of each column.The
training
heart rate, for either
cardiovascular
fitness or weight
loss, is represented
by two different
lines that cut diagonally
through
the chart. A definition
of the lines'goal
is in the bottom
left-hand
corner of the chart.
If
your goal is cardiovascular
fitness
or if it is weight
loss, it can be achieved
by training
at 80% or
60%, respectively,
of your MHR on a schedule
approved
by your physician.
Consult
your
physician
before
participating
in any exercise
program.
21
F80 / F85 TREADMILL
Advertisement
