Precor M9.4 owner manual How Hard Should I Exercise?, Your heart rate

Diagram 2 Your heart rate

			HEART RATE TRAINING ZONES
		200
	200		195	190
	190	180	175		185	180
	180			171				175	170
			166
	170	170			166	162Advanced				165
RATE				162				157			160
						153							150
	150				157		Intermediate				144	155
	160								153	148
HEART		140						149				139		145
									145	140
							Beginner
YOUR	140		136	133	130						136	132	135	131
						126
	130												128
								123	119					123
	120									115
											112	108
	110
													105	102
	100
	90
	80	20	25	30	35	40		45	50	55	60	65	70	75

YOUR AGE

100%

90%

85%

70%

MAXIMUM ATTTAINABLE HEART RATE

How Hard Should I Exercise?

Studies show that to achieve the benefits of aerobic exercise, it is necessary to work out hard enough raise your heart rate to a certain minimum level, called the “training zone.” Your training zone depends on your age and level of fitness.

Refer to Diagram 2 to determine your training zone. Keep in mind that this zone is an approximation, to be used as a guideline—individual heart rates vary according to several physiological factors. To determine your training zone, or target heart rate, find your age and fitness level on the diagram, and then find the line where they intersect. For example, if you are 35 years old, your training heart rate at the intermediate fitness level is 157 beats per minute. Remember this number—this is the pulse rate you should try to maintain as you work out.

To determine your heart rate, take your pulse at a place that you can reach easily and comfortably while you exercise. Typical locations for measuring heart rate are directly over the heart on the left side of the chest, on either side of the neck, over the temple, or on the thumb side of either wrist. Wherever you measure your pulse, make sure that you use your index and middle fingers— not your thumb. Your thumb has a strong pulse which can affect your heart rate reading.

Once you locate your pulse, look at a clock with a second hand and count the beats for six seconds. Multiply that number by 10 to determine the total number of beats per minute. For example, if you count 14 beats over six seconds, the total number of beats per minute is 140. Compare the total number of beats with your training zone as identified in Diagram 2. If necessary, increase or decrease your activity level to bring your heart rate into your training zone. You can increase your activity level by changing speed and incline. Remember— your heart rate is the definitive measure of how hard you are working.

Regardless of your fitness level, avoid doing too much too soon. Using too fast of a belt speed or too high of an incline are common errors. Give yourself time to become familiar with your treadmill and improve your fitness level. Then you can gradually increase your speed and incline to make your workouts more challenging.

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