Monitoring Your Heart Rate

Monitoring Your Heart Rate

To obtain the greatest cardiovascular benefits from your exercise workout, it is important to work within your target heart rate zone. The American Heart Association (AHA) defines this tar- get as 60%-75% percent of your maximum heart rate.

Your maximum heart rate may be roughly calculated by subtracting your age from 220. Your maximum heart rate and aerobic capacity naturally decreases as you age. This may vary from one person to another, but use this number to find your approximate effective target zone. For example, the maximum heart rate for an average 40 year-old is 180 bpm. The target heart rate zone is 60%-75% of 180 or 108-135 bpm. See Fitness Safety below.

Before beginning your workout, check your normal resting heart rate. Place your fingers lightly against your neck, or against your wrist over the main artery. After finding your pulse, count the number of beats in 10 seconds. Multiply the number of beats by six to determine your pulse rate per minute. We recommend taking your heart rate at these times; at rest, after warming up, during your workout and two minutes into your cool down, to accurately track your progress as it relates to better fitness.

During your first several months of exercising, the AHA recommends aiming for the lower part of the target heart rate zone-60%, then gradually progressing up to 75%.

According to the AHA, exercising above 75% of your maximum heart rate may be too strenu- ous unless you are in top physical condition. Exercising below 60% of your maximum will result in minimal cardiovascular conditioning.

Check your pulse recovery rate – If your pulse is over 100 bpm five minutes after you stop exercising, or if it’s higher than normal the morning after exercising, your exertion may have been too strenuous for your current fitness level. Rest and reduce the intensity next time.

Fitness Safety The target heart rate chart indicates average rate zones for different ages. A variety of different factors (including medication, emotional state, temperature and other condi- tions) can affect the target heart rate zone that is best for you. Your physician or health care professional can help you determine the exercise intensity that is appropriate for your age and condition.

(MHR) = Maximum Heart Rate

(THR) = Target Heart Rate

220 - age = maximum heart rate (MHR)

MHR x .60 = 60% of your maximum heart rate. MHR x .75 = 75% of your maximum heart rate.

For example, if you are 30 years old, your calculations will be as follows:

220 - 30 = 190

190 x .60 = 114 (low end or 60% of MHR)

190 x .75 = 142 (high end or 75% of MHR)

30 year-old (THR) Target Heart Rate would be 114-142 See Heart Rate Table (on next page) for additional calculations.

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Ironman Fitness Envision owner manual Monitoring Your Heart Rate
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Envision specifications

Ironman Fitness Envision is a cutting-edge fitness equipment brand designed to elevate your home workout experience. It combines modern technology with user-friendly features, ensuring individuals of all fitness levels can achieve their health and wellness goals. The Envision series is particularly known for its versatility, which allows users to perform a variety of exercises ranging from strength training to cardio workouts.

At the heart of Ironman Fitness Envision is its commitment to ergonomic design. This series showcases equipment that prioritizes comfort, stability, and safety. Each piece is crafted to accommodate the natural movements of the body, reducing the risk of injury while maximizing performance. Features such as padded seats, adjustable handlebars, and non-slip grips create a supportive environment for intense workouts.

One of the standout technologies integrated into the Envision series is the Smart Touch technology. This innovative feature provides users with the ability to effortlessly control workout settings through a digital interface. The interface not only displays real-time statistics like heart rate, calories burned, and workout duration but also allows for personalized training programs. Users can tailor their sessions according to their fitness goals, whether it be building muscle, losing weight, or improving endurance.

Furthermore, the Ironman Fitness Envision line is equipped with advanced connectivity options. The Bluetooth compatibility allows seamless synchronization with fitness apps and wearables, enabling users to track their progress over time. This feature fosters a community aspect, as users can share achievements, compete with friends, and stay motivated through digital platforms.

Durability is another key characteristic of the Ironman Fitness Envision equipment. Constructed with high-quality materials, these machines are built to withstand rigorous training sessions. The reinforced steel frame provides stability during intense workouts, ensuring that the equipment can handle heavy use without compromising performance.

In conclusion, Ironman Fitness Envision encapsulates a blend of innovative technology, ergonomic design, and durability, catering to the diverse needs of modern fitness enthusiasts. Whether you're a beginner or a seasoned athlete, the Envision series offers the tools you need to succeed on your fitness journey. With its unique features and commitment to quality, Ironman Fitness Envision sets a new standard in home fitness solutions. Embrace the future of fitness with Ironman Fitness Envision and take the first step towards a healthier you.
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