960SROM1 9/22/06 1:34 PM Page 13
Exercise guidelines (continued)
Medical research has shown us that there is an amount of exercise, which is enough to condition the cardio respiratory system and the muscles of the body. This amount of exercise is between 60% and 85% of your maximum heart rate measured during a training session. This range allows enough exercise to achieve fitness, but not an excessive amount to cause injury. Your heart rate is an excellent indicator of the amount of stress placed on the cardiovascular system. Taking full advantage of this information, the 960Sr is designed to include heart rate monitor- ing features.
If exercise intensity is too low or too high, no gains will be made in fitness. If the intensity is too low, the stress levels are ineffective. If the intensity is too high, injury or fatigue may set your exercise program back as you try to recover.
The best way to monitor exercise intensity is to accurately count your pulse during exercise. Your heart rate can easily be determined by counting your pulse at the chest, wrist or at the carotid artery on your neck. It is difficult to count your own pulse during exercise, mainly because you cannot count fast enough to get an accu- rate number. The 960Sr is equipped with a wireless telemetry receiving system. What it does is automatically count your heart rate while you are wearing a heart rate chest belt during your exercising period. Heart rate is monitored and electron- ically displayed as a digital readout. Your target heart rate, the intensity needed to improve cardiovascular fitness, depends primarily on your age and not your state of fitness. It is calculated as a percentage of your maximum heart rate, estimated as 220 minus your age. It is most effective to train at your target heart rate between 60% and 85% of your maximum heart rate.
Maximum Heart Rate & Training Zone
To calculate your maximum heart rate and find your training zone, use the fol- lowing formula. An example has been provided below based for a
220 – Age = Maximum Heart Rate | (220 – 35 = 185) |
60% of Maximum Heart Rate | (60% x 185 = 111bpm) |
85% of Maximum Heart Rate | (85% x 185 = 157bpm) |
Training Zone: | 111bpm – 157bpm |
Heart Rate Guidelines
60% - 85% Maximum Target
Ages in years
▲= 85% ■ = 60%
960 Sr Owner’s Manual | 11 |
|
|