LifeSpan TR500 Owner's Manual page 10

The three components of a successful cardiovascular exercise program are:
• Frequency
• Intensity
• Time
In terms of frequency, you should exercise at least three times per week and preferably 6 times
per week at least 30 minutes per session.
The intensity of each workout refers to how hard you feel your working and can be measured by
your heart rate. Depending on your fitness goals, exercise between 55% and 90% of your maxi-
mum heart rate. A simple way of estimating your maximum heart rate is by subtracting your age
from 220. As a general rule of thumb, if your fitness objective is to lose weight, you will want to
keep your heart rate at between 60% and 75% of your maximum heart rate. If your objective is
improved aerobic performance keep your heart rate between 75% and 85% of your maximum
heart rate.
TARGET HEART RATE CHART
100%
200 200
195 195
190 190
185 185
85%
170 170
166 166
162 162
157 157
75%
150 150
146 146
143 143
139 139
60%
120 120
117 117
114 114
111 111
20 25 30
To achieve benefits from your workout, your workout time should be at least 30 minutes per session.
If you are trying to lose weight focus on longer (more than 30 minutes) less intense workouts, to
improve your aerobic performance focus on shorter more intense workouts.
As a rule of thumb when your exercising, if your having trouble completing a sentence, you are
working too hard. When exercising, you should be able to speak freely without gasping for air.
180 180
175 175
170 170
165 165
153 153
149 149
145 145
140 140
135 135
13 131
128 128
124 124
108 108
10 105
102 102
99 99
35 40 45 50 55
AGE
6
160 160
155 155
136 136
132 132
Increased Performance Range
12 120
116 116
Aerobic Training Range
Weight Loss Training Range
96
93
Heart Rate BPM
60 65