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ELLIPTICAL
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HEART RATE
The old motto, “no pain, no gain”, is a myth that has been overpowered by the benefits of
exercising
comfortably. A great deal of this success has been promoted by the use of heart rate monitors. With the proper
use of a heart rate monitor, many people find that their usual choice of exercise intensity was either too high
or too low and exercise is much more enjoyable by
maintaining their heart rate in the desired benefit range.
To determine the benefit range in which you wish to train, you must first determine your predicted
Maximum Heart Rate. This can be accomplished by using the following formula: 220 minus your age.
This will give you the predicted Maximum Heart Rate (MHR) for someone of your age. To determine the
effective heart rate range for specific goals you simply calculate a percentage of your MHR. Your heart
rate training zone is 50% to 90% of your maximum heart rate. 60% of your MHR is the zone that burns
fat, while 80% is for strengthening the cardio vascular system. This 60% to 80% is the zone to stay in for
maximum benefit.
For someone who is 40 years old their
predicted target heart rate zone is calculated:
220 – 40 = 180 (maximum heart rate)
180 x .6 = 108 beats per minute
(60% of maximum)
180 X .8 = 144 beats per minute
(80% of maximum)
So for a 40 year old the training zone would be 108 to
144 beats per minute.
The two most popular reasons for, or goals, of exer-
cise are cardiovascular fitness (training for the
heart and lungs) and weight control. The black
columns on the chart above represent the MHR for a
person whose age is listed at the bottom of each column. The training heart rate, for either
cardiovascular fitness or weight loss, is represented by two different lines that cut diagonally through the
chart. A definition of the lines’ goal is in the bottom left-hand corner of the chart. If your goal is cardio-
vascular fitness or if it is weight loss, it can be achieved by training at 80% or 60%, respectively, of your
MHR on a schedule approved by your physician. Consult your physician
before participating in any exercise program.
