LifeGear 97320 Owner's Manual page 22

EXERCISING IN
YOUR TARGET
ZONE
How fast should your heart beat
during aerobic exercise? Fast
enough to reach and stay in its
"target zone", a range of beats
per minute that is largely deter-
mined by our age and physical
condition. To determine your
target zone, consult the chart we
provide.
Age Target HR
Zone
50-75%
(Beats Per
Minute)
20 years 100-150
25 years 98-146
30 years 95-142
35 years 93-138
40 years 90-135
45 years 88-131
50 years 85-127
55 years 83-123
60 years 80-120
65 years 78-116
70 years 75-113
COPYRIGHT C 1997 AMERICAN HEART ASSOCIATION
WARMING
COOL DOWN
A successful exercise program
consists of a warm-up, aerobic
exercise, and a cool-down. Do
the entire program at least two
or preferably three times a week,
resting for a day between work-
outs. After several months you
can increase your workouts to
four or five times per week.
Warming up is an important part
Average
of your workout, and should
Maximum
begin every session. It prepares
Heart Rate
100%
your body for more strenuous
exercise by heating up and
200
stretching out your muscles. At
195
the end of your workout, repeat
190
these exercises to reduce sore
185
muscle problems. We suggest
180
175
the following warm-up and cool-
170
down exercises:
165
160
155
150
21
HEAD
ROLLS
Rotate your head to the right for
one count, feeling the stretch up
the left side of your neck. Next
rotate your head back for one
count, stretching your chin to
the ceiling and letting your
mouth open. Rotate your head to
the left for one count, and final-
ly, drop your head to your chest
for one count.