3HEART RATE ZONE TRAINING®
3.1WHY HEART RATE ZONE TRAINING® EXERCISE?
Research shows that maintaining a specific heart rate while exercising is the optimal way to monitor the intensity of a workout and to achieve maximum results. That is the idea behind the Life Fitness Heart Rate Zone Training® approach to exercise.
Zone Training identifies an exerciser's ideal heart rate range, or zone, for burning fat or increasing cardiovascular fitness. The zone is a percentage of the theoretical maximum (HRmax), and its value depends on the workout. The maximal heart rate formula is defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription", 8th Edition, 2010. HRmax equals to 206.9 minus the total of 0.67 multiplied by a person’s age.
HR Max = 206.9 - (0.67 * age)
The Life Fitness Cross
• FAT BURN | • HEART RATE HILLTM | • EXTREME HEART RATETM |
• CARDIO | • HEART RATE INTERVALTM |
|
Each workout offers different benefits, as discussed in Section 4 The Workouts.
Note: Consulting a fitness trainer is recommended for defining specific fitness goals and designing a workout program.
To change the target heart rate during a workout, use the LEVEL arrow keys.
To switch between programs during a workout, use the WORKOUT SELECTION keys.
The Heart Rate Zone Training® workout programs measure heart rate. Wear the optional Polar® telemetry heart rate chest strap, or grip the LifepulseTM sensors, to enable the
Age | Theoretical Maximum | 65% | 80% | |
Heart Rate | (Fat Burn) | (Cardio) | ||
| ||||
10 | 200 | 130 | 160 | |
|
|
|
| |
20 | 194 | 126 | 155 | |
|
|
|
| |
30 | 187 | 121 | 149 | |
|
|
|
| |
40 | 180 | 117 | 144 | |
|
|
|
| |
50 | 173 | 113 | 139 | |
|
|
|
| |
60 | 167 | 108 | 133 | |
|
|
|
| |
70 | 160 | 104 | 128 | |
|
|
|
| |
80 | 153 | 100 | 123 | |
|
|
|
| |
90 | 147 | 95 | 117 | |
|
|
|
| |
99 | 141 | 91 | 112 | |
|
|
|
|
Note: Reference the above chart for Theoretical Maximum Heart Rates and Target Heart Rates.
13