Target Heart Rate Zone Chart; Conditioning Guidelines - Horizon Fitness Adventure 1 Plus Owner's Manual

CoNDITIoNING GUIDELINES

Always consult your physician before beginning an exercise program.
HoW oFTEN? (FREQUENCY oF WoRKoUTS)
The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain cardiovascular fitness. If
you have other goals such as weight or fat loss, you will achieve your goal faster with more frequent exercise. Whether it's 3 days or 6
days, remember that your ultimate goal should be to make exercise a lifetime habit. Many people are successful staying with a fitness
program if they set aside a specific time of day to exercise. It doesn't matter whether it's in the morning before breakfast, during lunch
hour or while watching the evening news. What's more important is that it's a time that allows you to keep a schedule, and a time
when you won't be interrupted. To be successful with your fitness program, you have to make it a priority in your life. So decide on a
time, pull out your day planner and pencil in your exercise times for the next month!
HoW LoNG? (DURATIoN oF WoRKoUTS)
For aerobic exercise benefits, it's recommended that you exercise from between 24 and 60 minutes per session. But start slowly and
gradually increase your exercise times. If you've been sedentary during the past year, it may be a good idea to keep your exercise
times to as little as five minutes initially. Your body will need time to adjust to the new activity. If your goal is weight loss, a longer
exercise session at lower intensities has been found to be most effective. A workout time of 48 minutes or more is recommended for
best weight loss results.
HoW HARD? (INTENSITY oF WoRKoUTS)
How hard you workout is also determined by your goals. If you use your treadmill to prepare for a 5K run, you will probably work out
at a higher intensity than if your goal is general fitness. Regardless of your long term goals, always begin an exercise program at low
intensity. Aerobic exercise does not have to be painful to be beneficial! There are two ways to measure your exercise intensity. The
first is by monitoring your heart rate (using the grip pulse handlebars or a wireless chest transmitter - may be sold separately), and the
second is by evaluating your perceived exertion level (this is simpler than it sounds!).
PERCEIVED EXERTIoN LEVEL
A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if you are too winded to
maintain a conversation without gasping, you are working out too hard. A good rule of thumb is to work to the point of exhilaration,
not exhaustion. If you cannot catch your breath, it's time to slow down. Always be aware of these warning signs of overexertion.
22

TARGET HEART RATE zoNE CHART

WHAT IS TARGET HEART RATE zoNE?
Target Heart Rate Zone tells you the number of times per minute your
heart needs to beat to achieve a desired workout effect. It is represented
as a percentage of the maximum number of times your heart can beat
per minute. Target Zone will vary for each individual, depending on age,
current level of conditioning, and personal fitness goals. The American
Heart Association recommends working-out at a Target Heart Rate Zone of
between 60% and 75% of your maximum heart rate. A beginner will want
to workout in the 60% range while a more experienced exerciser will want
to workout in the 70-75% range. See chart for reference.
EXAMPLE:
For a 42-year-old user: Find age along the bottom of the chart (round to
40), follow age column up to the target zone bar. Results: 60% of maximum
Heart Rate = 108 Beats Per Minute, 75% of maximum Heart Rate = 135
Beat Per Minute.
always consult your physician before beginning an exercise program.
AGE 20 25 30 35 40 45 50 55 60 65
23