MSC-2Dx 24

HEART RATE TRAINING

The following is very general information about heart rate training. There are many good books
on the subject. Visit a local bookseller or visit our web site for more in depth heart rate training
information.
In general, heart rate goes up while exercising. The harder you exercise, the faster your heart
will beat. In this way, heart rate is a good indication of the exercise intensity. By setting your
target heart rate and making an effort to maintain that rate, you will be able to work out more
efficiently. Before starting a training program, consult a medical specialist or trainer.

1. For improving your general fitness

Bicycling is one of the best activities to improve your general fitness. To improve your overall
fitness through bicycling, set your target heart rate zone from the training level of between
30% and 70%, depending on your physical strength. It is desirable to work for twenty to thirty
minutes a time, at a frequency of more than three times a week. To obtain your target zone,
see the table below, which illustrates the correlation between heart rate and training level.
For beginners, it is recommended to start with the level of 30%. From this point, gradually
increase the level according to your fitness level and experience. For a purpose of improving
your health, 70% is considered to be the highest goal.
For the purpose of losing weight, work at a comparatively lower level for a longer period. For
maximum benefit you will want to workout for more than one hour at a time.
PULSE RATE (bpm)
AGE
200
180
160
140
120
100
90
20 30 40 50 60 70
TARGETZONETARGETZONE
30%
30%
40%
40%
50%
50%
60%
70%
70%
80%
80%
Exercise Level
30%
40%
50%
60%
70%
80%
MAXIMUM PULSE RATE (204 – 0.69 x AGE)
190 – AGE
180 – AGE