25
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.
The graph is a brief guideline, describing the generally suggested target heart rates based on age. As noted above, your opti-
mal 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.
20-24
FAT-BURNING TARGET HEART RATE
Heart Rate BPM (beats per minute)
Age
25-29
0
50
100
150
200
250
30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69
70+
196
191
186
181
176
171
166
161
156
151
146
167
162
158
154
150
145
141
137
133
128
126
Maximum Heart Rate
Target Heart Rate Zone
(keep within this range
for optimum fat-burning)
118
115
112
109
106
103
100
97
94
91
88
Summary of Contents for 270i Recumbent Bike
Page 10: ...10 3 Attach Seat Pads to Seat Frame Assembly 3 6 X8 4mm B E G H X4 2 G I...
Page 11: ...11 4 Attach Cover to Frame Assembly 4 7 5 Attach Seat Adjustment Handle to Frame Assembly...
Page 15: ...15 10 Attach Water Bottle Holder to Frame Assembly 2 X2 F 2...
Page 37: ...37 Maintenance Parts CC BB A AA Z Y D F B C E H I J K L M W X N V P O Q R T S U G...
Page 41: ...41...
Page 42: ...Nautilus Bowflex Schwinn Fitness Universal 8003249 090113 A EN...
