How Hard Should I Exercise - Precor M8.2E Owner's Manual

Diagram 12
page 28
Training zones
200
190
180
170
160
150
140
130
120
110
100
90
80

How Hard Should I Exercise?

Studies show that to achieve the benefits of aerobic exercise, it is necessary to
work out hard enough to raise your heart rate to a certain minimum level, called
the "training zone." Your training zone depends on your age and level of
fitness.
Diagram 12 shows your recommended heart rate training zone, which is
calculated using your age and your maximum attainable heart rate. The chart is
based on a resting heart rate of about 72 for males and 80 for females. Your
optimum training zone is between 65% and 80% of your maximum heart rate.
For efficient aerobic exercise, work only hard enough to keep your heart rate in
this zone.
Pushing yourself beyond the recommended range, that is, exercising so hard
that your heart rate rises above 80% of maximum) can overstress your
muscles. To increase cardiovascular improvement, exercise longer , not harder.
Keep in mind that this zone is an approximation, to be used as a guideline—
individual heart rates vary according to several physiological factors. To
determine your training zone, find your age on the diagram, and then find the
line where they intersect. For example, if you are 35 years old, your training
zone is between 120 and 148 beats per minute. Remember this zone—this is
the heart rate zone you should try to maintain as you work out.
HEART RATE TRAINING ZONE
200
195
190
185
180
175
170
160
156
152
148
144
140
136
130
127
124
120
117
114
111
20 25 30 35 40 45
YOUR AGE
165
160
155
150
145
132
128
124
120
116
107
104
100
97
94
50 55 60 65 70 75
MAX.
HEART
RATE
80% OF
MAX.
HEART
RATE
65% OF
MAX.
HEART
RATE