Heart Rate Training Zone

Diagram 13

Training zones

		HEART RATE TRAINING ZONE
		200	195
	200		195	190
				190	185
	190				185	180
						180
	180						175	170
	170							170	165
	170	160							165	160
RATE		160	156 152							160	155
RATE	160		156 152		148						155	150
HEART	150				148	144						150	145
	150					144	140						145
							140	136
YOUR	140							136	132					MAX.
	140								132	128				MAX.
										128	124			HEART
	130	130									124	120		RATE
			127									120	116
	120		127	124	120								116
				124	120	117	114							80% OF
	100					117		111 107						80% OF
	100													MAX.
										104				MAX.
											101	97		HEART
	90										101	97	94	RATE
													94	65% OF
														65% OF
	80													MAX.
														HEART
	70	20	25	30	35	40	45	50	55	60	65	70	75	RATE
		20	25	30	35	40	45	50	55	60	65	70	75
							YOUR AGE

How Hard Should I Exercise?

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

Diagram 13 shows your recommended heart rate training zone, which is calculated using your age and your maximum aerobic heart rate. Your maximum aerobic heart rate is equal to 220 minus your age. The chart is based on a resting heart rate of about 72 for males and 80 for females. Your optimum training zone is between 65% and 80% of your maximum heart rate. For efficient aerobic exercise, work only hard enough to keep your heart rate in this zone. You will obtain the greatest fat-burning benefits when you exercise within the optimum training zone.

Pushing yourself beyond the recommended range, (that is, exercising so hard that your heart rate rises above 80% of maximum) can overstress your muscles. To increase cardiovascular improve- ment, exercise longer, not harder.

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, find your age on the diagram, and then follow the vertical line to where it intersects with your heart rate’s “Recommended Training Zone.” For example, if you are 35 years old, your training zone is between 120 and 148 beats per minute. Remember this zone—it is the target zone you should try to maintain as you work out.

If you do not have an accurate heart rate monitor, you can determine your heart rate by taking your pulse at a place that you can reach easily and comfortably while you exercise. Typical places 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 pulse rate reading.

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EFX 5.21si specifications

The Precor EFX 5.21si is an elliptical fitness machine that provides a unique and effective workout experience for users at all fitness levels. Designed with versatility and user comfort in mind, the EFX 5.21si combines advanced technology with an intuitive design to help users achieve their fitness goals efficiently.

One of the standout features of the EFX 5.21si is its CrossRamp technology. This innovative feature allows users to adjust the ramp angle of the machine, enabling them to target different muscle groups across the lower body. With a range of ramp settings available, users can easily customize their workouts to focus on their preferences, whether that be quads, hamstrings, glutes, or calves. This versatility adds variety to workouts, helping to keep users engaged and motivated.

The EFX 5.21si also boasts a low-impact cardio workout that mimics natural walking or running, making it an excellent choice for those seeking to avoid joint strain. The smooth motion provided by the machine helps prevent injuries while still offering an effective calorie-burning workout. This design is particularly beneficial for users who may be recovering from injuries or are just beginning their fitness journey.

In terms of user interface, the EFX 5.21si features an easy-to-read console that displays essential workout metrics, including time, distance, calories burned, and heart rate. The heart rate monitoring system is integrated into the handlebars, allowing users to maintain their desired intensity levels efficiently. With various preset workout programs available, users can choose routines based on their specific fitness goals, whether it’s weight loss, endurance training, or interval workouts.

Durability and stability are crucial characteristics of the Precor EFX 5.21si. Constructed with commercial-grade materials, this elliptical is designed to withstand regular use, making it suitable for both home gyms and commercial fitness facilities. The solid build ensures that users experience a stable platform, enhancing safety and performance during workouts.

Overall, the Precor EFX 5.21si is an exceptional choice for anyone looking to elevate their fitness routine. With its adjustable ramp, low-impact cardio benefits, user-friendly console, and durable construction, the EFX 5.21si stands out as a top contender in the elliptical trainer market. It offers a comprehensive workout experience that caters to diverse fitness levels, making it a valuable addition to any exercise regimen.

Diagram 13

How Hard Should I Exercise?

EFX 5.21si specifications