My Target Heart Rate Zone - Landice Cardio Owner's Manual

Why should I monitor exercise intensity?
Your heart is the most important muscle in your body and, like all muscles, must be exercised regularly to remain strong and
efficient. According to fitness experts, exercise is more effective when you work out in a specific heart rate range or zone. This
is referred to as your Target Heart Rate Zone (THRZ) and is reflected by the number of beats per minute your heart pumps.
This zone can vary greatly depending on your age, fitness level, and various other factors. If your heart rate is too low during
exercise, your body reaps little or no benefit. This means you're not likely to see the results you want, like weight loss or
increased endurance. If your heart rate is too high during exercise, you may tire too quickly and become frustrated, or even
run the risk of injury.
Monitoring exercise intensity helps you to stay at a level of exercise that allows you to accomplish your goals. In fact, the
ACSM recommends that, in order to get the most benefit from your cardiovascular exercise, you should work within your
THRZ for at least 20 to 60 minutes per workout, 3 to 5 times per week. Knowing your exercise intensity (heart rate) will
allow you to work at the right level of exercise to accomplish this.
How do I determine my Target Heart Rate Zone?
Your THRZ represents the minimum and maximum number of times your heart should beat in one minute of exercise. The
ACSM recommends that all individuals should work within a Target Heart Rate Zone of 60% to 85% of Maximum Heart
Rate. This means that your heart rate during exercise should not fall below 60% or rise above 85% of your maximum heart
rate. Let's look at John from our earlier example. John is 35 years old, so his estimated maximum heart rate is 220 minus 35,
or 185 beats per minute (bpm). The ACSM says that John should exercise between 60% and 85% of 185 beats per minute to
stay in his THRZ. Let's determine John's THRZ:
111-157 beats per minute is the range or zone John will want to keep his heart rate in during exercise in order to achieve
his goals. If John is a beginning exerciser, he'll want to stay at the low end of his THRZ. If John is a more advanced exerciser,
he may want to work at the higher end of his THRZ to challenge himself more.
DIFFERENT INTENSITY LEVELS WITHIN A TARGET HEART RATE ZONE
Beginner: 60% of MHR
Weight Loss: 75% of MHR
Aerobic: 85% of MHR
What is a heart monitor?
A heart monitor is a device that calculates your pulse. It detects your pulse through two small electrodes that touch your
skin and transmit the signal to a receiver in the treadmill. Some heart monitors are built onto treadmills (metallic grips),
while others work wirelessly (chest strap).
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Heart Rate Monitoring
John's Estimated Maximum Heart Rate:
Lower Target Limit: 185(MHR) X 0.6
Upper Target Limit: 185(MHR) X 0.85
John's Target Heart Rate Zone
185 bpm
111 bpm
157 bpm
111-157 bpm