Evo Fitness 53552 owner manual Target heart rate, Your Target Zone, Exercising, Finding your pulse

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target heart rate

YOUR TARGET ZONE

Finding your pulse

To make sure your heart is beating in its target zone, you’ll need to know how to monitor your heart rate. The easiest way is to feel the pulse in the carotid artery on either side of your neck, between the windpipe and the large neck muscles. Count

the number of beats in ten seconds, then multiply by six. This gives you the number of beats per minute.

How fast should your heart beat during aerobic exercise? Fast enough to reach and stay in its

“target zone,” a range of beats per minute that is largely determined by your age and physical condition. To determine your target zone, consult the chart we have provided.

EXERCISING IN

MINUTE

180

 

 

 

 

 

ADVANCEDSports, athletic conditioning or

 

 

 

 

 

 

 

interval training

 

 

200

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

FITNESSOptimal training, aerobic

 

190

 

 

 

 

 

 

 

 

 

 

 

 

 

 

or cardiovascular

 

 

 

 

 

 

 

 

 

 

 

PER

160

 

 

 

 

 

 

HEALTHBeginner, low intensity with long

 

170

 

 

 

 

 

 

 

duration produces fat burning

BEATS

130

 

 

 

 

 

 

 

 

 

 

 

150

 

 

 

 

 

 

 

 

 

 

 

140

 

 

 

 

 

 

 

 

 

 

IN

120

 

 

 

 

 

 

 

 

 

 

110

 

 

 

 

 

 

 

 

 

 

PULSE

 

 

 

 

 

 

 

 

 

 

100

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

90

 

 

 

 

 

 

 

 

 

 

 

80

 

 

 

 

 

 

 

 

 

 

 

70

 

 

 

 

 

 

 

 

 

 

 

20

25

30

35

40

45

50

55

60

65

70

Aerobic exercise is any sustained activity that sends oxygen to your muscles via your heart and lungs. It will improve the fitness of your lungs and heart: your body’s

AGE IN YEARS

most important muscle. Aerobic fitness is promoted by any activity that uses your large muscle groups

-arms, legs or buttocks, for example. Your heart beats quickly and you

breath deeply. An aerobic exercise should be part of your entire exercise routine.

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Contents EVO Sierra Home Gym Preassembly Before BeginningParts list Majority of the Listed Hardware is Already in PlacePlace Majority of the Listed Hardware is AlreadyPartsdiagram Assembly InstructionsAssembly instructions StepAssembly FIG-3 Firmly tighten all bolts at this time Assembly Lower CableWarranty WarrantyBefore beginning Important stepsImportant Steps Exercising Target heart rateYour Target Zone Finding your pulseMuscle chart ChartWarm UP Stretching routineCool Down Shoulder Lift Page