Stamina Products 55-1615 Conditioning Guidelines, Target Heart Rate Zone Estimated by Age

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CONDITIONING GUIDELINES

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, too, by monitoring your heart rate while you exercise.

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.

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.

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.

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.

Target Heart Rate Zone Estimated by Age*

wrist pulse

Age

Target Heart Rate Zone

Average Maximum

(55%-90% of Maximum Heart Rate)

Heart Rate 100%

 

 

 

 

20 years

110-180 beats per minute

200 beats per minute

25 years

107-175 beats per minute

195 beats per minute

 

 

 

30 years

105-171 beats per minute

190 beats per minute

 

 

 

35 years

102-166 beats per minute

185 beats per minute

 

 

 

40 years

99-162 beats per minute

180 beats per minute

45 years

97-157 beats per minute

175 beats per minute

50 years

94-153 beats per minute

170 beats per minute

55 years

91-148 beats per minute

165 beats per minute

60 years

88-144 beats per minute

160 beats per minute

 

 

 

65 years

85-139 beats per minute

155 beats per minute

70 years

83-135 beats per minute

150 beats per minute

*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

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Contents This Product is Produced Exclusively by Table of Contents Safety InstructionsCall US First Before YOU Begin Instride EllipticalHardware Identification Chart Assembly Instructions StepARM5 Metal Fitting Cable End Assembly Instructions SET UP Instructions Function InspectionOperational Instructions Using the Electronic Meter Function ButtonOperational Instructions Load Adjustment Exercise WorkoutMaintenance StorageConditioning Guidelines Target Heart Rate Zone Estimated by AgeWARM-UP and COOL-DOWN Product Parts Drawing DIAGRAM# Part Name QTYDIAGRAM# Part Name Warranty Page Page FAX/MAIL Ordering Form Stamina Products, Inc Box Springfield, MO