Getting Started

Information About Heart Rate Calculations

Your maximum heart rate generally declines with age from about 220 Beats Per Minute (BPM) in childhood to about 160 BPM at age 60. This fall in heart rate is fairly linear, decreasing by approximately one BPM per year. There is no strong evidence to suggest that training influences the decline in maximum heart rate. It should be remembered that individuals of the same age might have quite different maximum heart rates. It is more accurate to calculate this value by undergoing a stress test than by using an age-related formula.

On the other hand, your resting heart rate is greatly influenced by endurance training. The typical adult has a resting heart rate of about 72 BPM whereas highly trained runners may have readings of 40 BPM or lower.

The heart rates below are based on average fitness of persons of the age indicated. You may be more or less fit, and your actual maximum heart rate and zones may be correspondingly higher or lower. You should therefore consult your physician for the maximum heart rate that is right for you and the heart rates that you can safely exercise at.

The best way to burn fat during exercise is to start slowly with a less intense exercise and gradually increase your intensity until your heart rate during exercise is between 60 – 85% of your maximum heart rate, and continue at that pace, keeping your heart rate in that target zone for over 20 minutes.

The longer you maintain your target heart rate, the more fat your body will burn.

The graph below is merely a guideline, showing the generally suggested target heart rate for persons your age. As noted above, your optimal target rate may be higher or lower, depending on your fitness. Consult your physician for your individual target heart rate.

Using the graph below as a guideline, raise and lower the intensity of your workout to keep within the suggested target heart rate for your age.

&!4"52.).' 4!2'%4'(%!2442!4%

MINUTEPER -BEATS

(EARTA2ATE "0















































































          

!GE

-AXIMUMI(EARTM2ATE

4ARGETG(EART 2ATE :ONE

KEEPEWITHIN THISTRANGE FOROOPTIMUMPFATBURNING

Note: As with all exercises and fitness regimens, always use your best judgment when increasing intensity or endurance.

Bowflex® TreadClimber® Owner’s Manual

38

Page 41
Image 41
Bowflex TC3000, TC5000, TC1000 manual 452. !2%4%!2442!4%, Information About Heart Rate Calculations