Bowflex TreadClimber TC20 Assembly & Owners Manual page 31

Heart Rate Calculations
Your maximum heart rate usually decreases from 220 Beats Per Minute (BPM) in childhood to approximately 160 BPM by age 60. This fall in heart
rate is usually linear, decreasing by approximately one BPM for each year. There is no indication that training influences the decrease in maximum
heart rate. Individuals of the same age could have different maximum heart rates. It is more accurate to find this value by getting a stress test than by
using an age related formula.
Your at rest heart rate is influenced by endurance training. The typical adult has an at rest heart rate of approximately 72 BPM, where as highly
trained runners may have readings of 40 BPM or lower.
The Heart Rate table is an estimate of what Heart Rate Zone (HRZ) is effective to burn fat and improve your cardiovascular system. Physical condi-
tions vary, therefore your individual HRZ could be several beats higher or lower than what is shown.
The most efficient procedure to burn fat during exercise is to start at a slow pace and gradually increase your intensity until your heart rate reaches
between 60 – 85% of your maximum heart rate. Continue at that pace, keeping your heart rate in that target zone for over 20 minutes. The longer
you maintain your target heart rate, the more fat your body will burn.
Maximum Heart Rate
Target Heart Rate Zone
(keep within this range
for optimum fat-burning)
The graph is a brief guideline, describing the generally suggested target heart rates based on age. As noted above, your optimal target rate may be
higher or lower. Consult your physician for your individual target heart rate zone.
Note: As with all exercises and fitness regimens, always use your best judgment when you increase your exercise time or intensity.
FAT-BURNING TARGET HEART RATE
Fat-Burning Target Heart Rate
250
196
200
191
186
167
162
158
150
118
115
112
100
50
0
20-24 25-29 30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69
Assembly / Owner's Manual
181
176
171
166
154
150
145
141
109
106
103
100
Age
31
161
156
151
146
137
133
128
126
97
94
91
88
70+