See Table 5 on page 55 for an approximation of the
theoretical Maximum Heart Rate and Training Heart Rate
Range (THRR) for various age categories.
You should adjust the intensity (level) of your workout to keep your heart rate within its most effective range. You will find that it is easier to stride at a level of intensity on the Hill Profile program than at that same level on the Manual program.
TIME... refers to the number of minutes you spend on your THRR.
Optimal cardiorespiratory and endurance improvements come with prolonged use of 12 to 24 minute workouts. A beginner might start with the 6 or 12 minute Hill Profile program. As you adapt, you should extend the duration of your workout. The 18 through 60 minute Hill Profile programs are available for this purpose. You should be sure to keep your heart rate within your THRR by adjusting the intensity level.
It is recommended | that | those just beginning | to use | the | |
Lifestride | aerobic | trainer, | even if in excellent | condition, | start |
with the standard Hill Profile program.
If your objective is FAT LOSS, it is better to stride for a longer
duration. You will find that a lower level of intensity allows you to
workout longer. You can increase the intensity as you progress. A heart rate range of 60% to 75% of the theoretical maximum heart
rate is the preferred range for fat loss training.
Table 5: Training Heart Rate Range (THRR) for Fat Loss and
Cardiorespiratory Improvement
Age | Max | 60% | 75% | 85% | Optimal |
| HR> | HR | HR | HR | Training |
|
|
|
|
| HR» |
20 | 200 | 120 | 150 | 170 | 160 |
21 | 199 | 119 | 149 | 169 | 159 |
22 | 198 | 118 | 148 | 168 | 158 |
23 | 197 | 118 | 148 | 167 | 158 |
24 | 196 | 117 | 147 | 166 | 157 |
25 | 195 | 117 | 146 | 165 | 156 |
26 | 194 | 116 | 145 | 164 | 155 |
27 | 193 | 115 | 145 | 164 | 154 |
28 | 192 | 115 | 144 | 163 | 154 |
29 | 191 | 114 | 143 | 162 | 153 |
30 | 190 | 114 | 142 | 161 | 152 |
31 | 189 | 113 | 142 | 160 | 151 |
32 | 188 | 112 | 141 | 159 | 150 |
33 | 187 | 112 | 140 | 158 | 150 |
34 | 186 | 111 | 139 | 158 | 149 |
35 | 185 | 111 | 139 | 157 | 148 |
36 | 184 | 110 | 138 | 156 | 147 |
37 | 183 | 109 | 137 | 155 | 146 |
38 | 182 | 109 | 136 | 154 | 146 |
39 | 181 | 108 | 136 | 153 | 145 |
40 | 180 | 108 | 135 | 153 | 144 |
41 | 179 | 107 | 134 | 152 | 143 |
42 | 178 | 106 | 133 | 151 | 142 |
43 | 177 | 106 | 133 | 150 | 142 |
44 | 176 | 105 | 132 | 149 | 141 |
45 | 175 | 105 | 131 | 148 | 140 |
46 | 174 | 104 | 130 | 147 | 139 |
47 | 173 | 103 | 130 | 147 | 138 |
48 | 172 | 103 | 129 | 146 | 138 |
49 | 171 | 102 | 128 | 145 | 137 |
50 | 170 | 102 | 127 | 144 | 136 |
51 | 169 | 101 | 127 | 143 | 135 |
52 | 168 | 100 | 126 | 142 | 134 |
53 | 167 | 100 | 125 | 141 | 134 |
54 | 166 | 99 | 124 | 141 | 133 |
55 | 165 | 99 | 124 | 140 | 132 |
56 | 164 | 98 | 123 | 139 | 131 |
57 | 163 | 97 | 122 | 138 | 130 |
58 | 162 | 97 | 121 | 137 | 130 |
59 | 161 | 96 | 121 | 136 | 129 |
60 | 160 | 95 | 120 | 136 | 128 |
61 | 159 | 95 | 119 | 135 | 127 |
62 | 158 | 94 | 118 | 134 | 126 |
63 | 157 | 94 | 118 | 133 | 126 |
64 | 156 | 93 | 117 | 132 | 125 |
65 | 155 | 93 | 116 | 131 | 124 |
66 | 154 | 92 | 115 | 130 | 123 |
67 | 153 | 91 | 115 | 130 | 122 |
68 | 152 | 91 | 114 | 129 | 122 |
69 | 151 | 90 | 113 | 128 | 121 |
70 | 150 | 90 | 112 | 127 | 120 |
