FS5.9e Elliptical
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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 de-
termine 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. Training at 60% of
your maximum heart rate is recommended for burning fat, while training at 80% of your maximum
heart rate is recommended for strengthening your cardiovascular system.
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.
If you enter your age during programming the
console will perform this calculation automatically.
After calculating your MHR you can decide upon
which goal you would like to pursue.
The two most popular reasons for exercise 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 lines that cut diagonally through the chart. A definition
of the lines’ goal is in the bottom left-hand corner of the chart. Whether your goal is weight loss or
cardiovascular fitness, it can be achieved by training between 60% and 80% of your MHR. Con-
sult your physician before participating in any exercise program.
Heart Rate
