10
Target Heart Rate Zone
Age
Minimum
(50%)
Maximum
(80%)
20
22
24
26
28
30
32
34
36
38
40
45
50
55
60
65+
100
99
98
97
96
95
94
93
92
91
90
87
85
83
80
77
160
158
157
155
154
152
150
149
147
146
144
140
136
132
128
124
Effective aerobic training to improve your fitness and
health requires working out at an exercise intensity that
raises your pulse to a level that safely challenges your
heart and lungs. This level can range between 50% -
80% of your maximum heart rate and is called your
Target Heart Rate Zone.
If you are new to exercise or
out of shape, 50% - 60% may be adequate to promote
good cardiovascular conditioning. A well conditioned
athlete may prefer to work up to an 80% - 85% rate.
Using your estimated heart rate as an indicator of your
fitness level provides a built-in work intensifier. If you’re
untrained, you’ll require less effort to reach your target
heart rate zone. As your cardiovascular fitness improves
and you become stronger, it will require more effort for
you to reach your target heart rate zone.
The chart illustrates the predicted minimum and
maximum target heart rate zones for cardiovascular
fitness for the average individual in good health. To
use the chart, find your age and the corresponding
minimum and maximum target heart rate zones.
DETERMINING YOUR ESTIMATED HEART RATE
When used properly, the unit pulse sensors can help you to determine your estimated
heart rate. To do so:
♥
Pause just long enough from your exercise to take your pulse.
a) Place right thumb on pulse sensor on top of the computer.
Wait 6 seconds.
b) Your estimated heart rate range will be displayed on screen. Check the
chart above to see if you are within your range according to your age.
Remember that target heart rate zones are predictions and based on averages.
Regardless of your estimated heart rate readout, you should slow down if you are
breathless and cannot carry on a short conversation.
(Age adjusted heart rate (in beats per minute).
T
ARGET HEART RATE ZONE
BEFORE STARTING THIS OR ANY OTHER EXERCISE PROGRAM, CONSULT YOUR
PHYSICIAN,
who can assist you in determining the target heart rate zone appropriate for
your age and physical condition. Certain exercises, programs or types of equipment may
not be appropriate for all people. This is especially important for persons over the age of
35, pregnant women, or those with pre-existing health problems or balance impairments.
MONITOR YOUR HEART RATE WHILE YOU EXERCISE AND KEEP YOUR
ESTIMATED PULSE RATE WITHIN YOUR TARGET HEART RATE ZONE.
Follow the
instructions below regarding heart rate monitoring and determining your appropriate
target heart rate zone. When used properly, the heart rate pulse sensors and display
monitor provide a reasonably accurate estimate of your actual heart rate. This estimate is
not exact and persons with medical conditions and/or a specific need for accurate heart
rate monitoring, should not rely on the estimations provided.