Beating The Dropout Odds: Jump Start Your Fitness Program; Summary Of Surgeon's General Report On Physical Activity And Health - Schwinn 206 Recumbent Bike Owner's Manual

Varied training in all three of these zones will add to increased levels of fitness and improved
performance and add more energy to your life. "Most training programs use a combination of
training intensities to increase performance capacity," according to J. T. Kearney, Ph.D., Senior
Exercise Physiologist at the U. S. Olympic Training Center in Colorado Springs. Kearney suggests
that it is important for individuals to monitor intensity. "There are many different ways to monitor
training but monitoring heart rate response is the simplest, most convenient and least expensive
physiological method for monitoring training," Kearney says.
n Predicted Target Heart Rate Zones for Different Ages
Age Maximum Predicted
Heart Rate
20 200
25 195
30 190
35 185
40 180
45 175
50 170
55 165
60 160
After several weeks of "aerobic conditioning," certain changes become apparent. What was a
barely attainable level of exercise before, now becomes quite easy. Whereas cycling or running
at a certain pace or speed may have previously caused your heart rate to go up to 135 beats per
minute, that pace can now be achieved at a lower heart rate. In short, your heart is becoming
stronger, larger and more efficient, and your body is able to do the same work with less strain.
Regardless of your maximum average heart rate or your target heart rate, you should consult
with your physician or with a sports medical expert to establish, with precision, the rates that
are right for you, your age and your medical and physical condition. This is especially important
if you are over the age of 35, been sedentary for several years, overweight or have a history of
heart disease in your family.
n Beating The Dropout Odds: Jump Start Your Fitness Program
You already know you need to exercise. And you're probably trying – at least a little. But
let's get serious: If you don't add regular exercise to your life, you're missing out on a sure bet.
This is one area where medical research all points in the same direction.
"Starting to exercise is comparable, from a health benefit standpoint, to quitting smoking,"
says the recently released Surgeon's General Report on Physical Activity and Health.
n Summary of Surgeon General's Report on Physical Activity
and Health:
• Regular physical activity offers substantial improvements in health and well-being for the
majority of Americans.
• If you exercise regularly, the reports show, you'll reduce your risk of heart attack, cancer,
diabetes, high blood pressure, osteoporosis, and even the common cold.
• Regular exercise, regardless of the intensity, can help you
control stress, sleep problems, and depression.
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Aerobic Target
Zone: 60-85 %
120-170
117-166
114-162
111-157
108-153
105-149
102-145
99-140
96-136