Heart Rate Training - York Fitness MONZA SERIES Owner's Manual

heArt rAte trAining

to get the most out of your new equipment and see the best results from your training you should exercise at the right level of
effort, and that means listening to your heart! Working out to a target heart rate means you can direct your workout to achieve
different goals:
gOOD healTh - for those wishing to improve quality of life and general well being. your session will need to be done at an
intensity of between 50 - 60% of your estimated maximum heart rate, should last about 30 minutes and can be done on most
days of the week.
weighT lOss - to see a significant reduction in body fat, your sessions must be a little more intense - between 60 and 70% of
your estimated maximum heart rate. these sessions can also be performed on most days of the week for up to 30 minutes.
imPROVing FiTness leVels - these sessions should be performed at 70- 80% of your estimated maximum heart rate and
can also involve bouts of interval training that would have your heart rate peaking for short times near your maximum heart rate
level. these are intense sessions and will require at least a 48 hours rest between sessions.
cAlculAting your tArget heArt rAte
first, you need to find your estimated maximum heart rate using the formula "220 minus your age in years". if you are 35 years
old, your estimated maximum heart rate is: 220 - 35 = 185 beats per minute (bpm)
next, to calculate your target heart rate, simply multiply your estimated maximum heart rate (185 bpm) by the applicable
percentage. so, if your goal is better heart: 185 x 60% = 111bpm
tiP: heart rate training requires you to monitor your heart rate throughout the workout. for this we recommend using a chest
strap (if your machine has a wireless receiver) or a heart rate monitor.
target heart rate Zone estimated by Age*
age
20 yeArs
25 yeArs
30 yeArs
35 yeArs
40 yeArs
45 yeArs
50 yeArs
55 yeArs
60 yeArs
65 yeArs
70 yeArs
*for cardiorespiratory training benefits, the American college of sports medicine recommends working out within a heart rate
range of 55% to 90% of maximum heart rate. to predict the maximum heart rate, the following formula was used:
220 - Age = predicted maximum heart rate
24
FiTness gUiDe
TaRgeT heaRT RaTe ZOne
(55% - 90% OF maximUm heaRT RaTe)
110-180 beAts Per minute
107-175 beAts Per minute
105-171 beAts Per minute
102-166 beAts Per minute
99-162 beAts Per minute
97-157 beAts Per minute
94-153 beAts Per minute
91-148 beAts Per minute
88-144 beAts Per minute
85-139 beAts Per minute
83-135 beAts Per minute
aVeRage maximUm
heaRT RaTe 100%
200 beAts Per minute
195 beAts Per minute
190 beAts Per minute
185 beAts Per minute
180 beAts Per minute
175 beAts Per minute
170 beAts Per minute
165 beAts Per minute
160 beAts Per minute
155 beAts Per minute
150 beAts Per minute