Precor 9.21i owner manual Heart Rate Training Zone

Diagram 15 Training zones

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

Diagram 15 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 find the line where they intersect. For example, if you are 35 years old, your training zone is between 114 and 140 beats per minute. Remember this zone—this is the heart rate 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.

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 15. If neces- sary, increase or decrease your activity level to bring your heart rate into your training zone. You can regulate your work level (and heart rate) by changing belt 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. Running or walking too fast or choosing too high of an incline are common errors. Give yourself time to become familiar with your treadmill and to improve your fitness level. Then you can gradually increase speed and incline to make your workouts more challenging.

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