HEART RATE
TARGET HEART RATE ZONE CHART
CONDITIONING GUIDELINES
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HANDLEBARS
Place the palm of your hands directly on the grip pulse handlebars. Both hands must grip the bars for
your heart rate to register. It takes 5 consecutive heart beats (15-20 seconds) for your heart rate to
register. When gripping the pulse handlebars, do not grip tightly. You may experience an erratic readout
if consistently holding the grip pulse handlebars. Make sure to clean the pulse sensors to ensure proper
contact can be maintained.
WARNING:
Do not prress excessively hard on the sensor as this may cause damage.
What is Target Heart Rate Zone?
Target Heart Rate Zone tells you the number
of times per minute your heart needs to beat to
achieve a desired workout effect. It is represented
as a percentage of the maximum number of times
your heart can beat per minute. Target Zone will vary
for each individual, depending on age, current level
of conditioning, and personal fitness goals. The
American Heart Association recommends working-
out at a Target Heart Rate Zone of between 60%
and 75% of your maximum heart rate. A beginner
will want to workout in the 60% range while a more
experienced exerciser will want to workout in the
70-75% range. See chart for reference.
EXAMPLE:
For a 42-year-old user: Find age along the bottom of the chart (round to 40), follow age column up to the
target zone bar. Results: 60% of maximum Hear Rate = 108 Beats Per Minute, 75% of maximum Heart
Rate = 135 Beat Per Minute.
ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM.
ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM.
HOW OFTEN? (Frequency of Workouts)
The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain
cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster
with more frequent exercise. Whether it’s 3 days or 6 days, remember that your ultimate goal should be to
make exercise a lifetime habit. Many people are successful staying with a fitness program if they set aside
a specific time of day to exercise. It doesn’t matter whether it’s in the morning before breakfast, during
lunch hour or while watching the evening news. What’s more important is that it’s a time that allows you to
keep a schedule, and a time when you won’t be interrupted. To be successful with your fitness program,
you have to make it a priority in your life. So decide on a time, pull out your day planner and pencil in your
exercise times for the next month!
HOW LONG? (Duration of Workouts)
For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 60 minutes per
session. But start slowly and gradually increase your exercise times. If you’ve been sedentary during the
past year, it may be a good idea to keep your exercise times to as little as five minutes initially. Your body
will need time to adjust to the new activity. If your goal is weight loss, a longer exercise session at lower
intensities has been found to be most effective. A workout time of 48 minutes or more is recommended
for best weight loss results.
HOW HARD? (Intensity of Workouts)
How hard you workout is also determined by your goals. If you use your machine to prepare for a 5K
workout, you will probably work out at a higher intensity than if your goal is general fitness. Regardless
of your long term goals, always begin an exercise program at low intensity. Aerobic exercise does not
have to be painful to be beneficial! There are two ways to measure your exercise intensity. The first is
by monitoring your heart rate(using the grip pulse handlebars), and the second is by evaluating your
perceived exertion level(this is simpler than it sounds!).
PERCEIVED EXERTION LEVEL
A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While
exercising, if you are too winded to maintain a conversation without gasping, you are working out too
hard. A good rule of thumb is to work to the point of exhilaration, not exhaustion. If you cannot catch your
breath, it’s time to slow down. Always be aware of these warning signs of overexertion.
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