Stamina 15-0199, Owner'S Manual

How you begin your exercise program depends on your physical condition. If you have been inactive for 

several years or are severely overweight, start slowly and increase your workout time gradually. Increase 

your workout intensity gradually by monitoring your heart rate while you exercise.

Initially you may only be able to exercise within your target zone for a few minutes; however, your aerobic 

capacity will improve over the next six to eight weeks. It is important to pace yourself while you exercise 

so you don't tire too quickly.

Measure your heart rate periodically during your workout by stopping the 

exercise but continuing to move your legs or walk around. Place two or 

three fingers on your wrist and take a six second heartbeat count. Multiply 

the results by ten to find your heart rate. For example, if your six second 

heartbeat count is 14, your heart rate is 140 beats per minute. A six second 

count is used because your heart rate will drop rapidly when you stop 

exercising. Adjust the intensity of your exercise until your heart rate is at the 

proper level.

wrist pulse

Remember to follow these essentials:

  Have your doctor review your training and diet programs.
  Begin your training program slowly with realistic goals that have been set by you and your physician.
  Warm up before you exercise and cool down after you work out.
  Take your pulse periodically during your workout and strive to stay within a range of 60% (lower 

intensity) to 90% (higher intensity) of your maximum heart rate zone. Start at the lower intensity, and 
build up to higher intensity as you become more aerobically fit.

  If you feel dizzy or lightheaded you should slow down or stop exercising.

To determine if you are working out at the correct intensity, use a heart rate monitor or use the table 

below. For effective aerobic exercise, your heart rate should be maintained at a level between 60% 

and 90% of your maximum heart rate. If just starting an exercise program, work out at the low end of 

your target heart rate zone. As your aerobic capacity improves, gradually increase the intensity of your 

workout by increasing your heart rate. 

CONDITIONING GUIDELINES

Target Heart Rate Zone Estimated by Age* 

* For cardiorespiratory training benefits, the American College of Sports Medicine recommends 

working out within a heart rate range of 55% to 90% of maximum heart rate. To predict the 

maximum heart rate, the following formula was used:  220 - Age = predicted maximum heart rate

20 years
25 years
30 years
35 years
40 years
45 years
50 years
55 years
60 years
65 years
70 years

Average Maximum

Heart Rate 100%

Age

110-180 beats per minute

107-175 beats per minute
105-171 beats per minute
102-166 beats per minute

99-162 beats per minute
97-157 beats per minute
94-153 beats per minute
91-148 beats per minute
88-144 beats per minute
85-139 beats per minute
83-135 beats per minute

200 beats per minute
195 beats per minute
190 beats per minute
185 beats per minute
180 beats per minute
175 beats per minute
170 beats per minute
165 beats per minute
160 beats per minute
155 beats per minute
150 beats per minute

Target Heart Rate Zone

(55%-90% of Maximum Heart Rate)

14