Keys Fitness KF-T6.0 owner manual Target Heart Rate Zone

TARGET HEART RATE ZONE

100%
	200
		195
			190
				185
Serious					180
						175
athletic
							170
training range								165
									160
										155
85%	170	166
			162
Cardiovascular				157
					153
conditioning						149
range							145
								140
									136
										132
75%	150	146	143
				139
					135
Fat burning
						131
range							128	124
									120
										116
60%	120	117	114	111	108
						105
							102
								99
									96
										93

20 25 30 35 40 45 50 55 60 65

AGE

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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 pro- gressing up to 75%. According to the AHA, exercis- ing above 75% of your maximum heart rate may be too strenuous 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 exercis- ing, or if it’s higher than normal the morning after exercising, your exertion may have been too stren- uous for your current fitness level. Rest and reduce the intensity next time.

Fitness Safety The target heart rate chart indi- cates average rate zones for different ages. A variety of different factors (including medication, emotional state, temperature and other conditions) 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.

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