Precor 723e, 718e owner manual Heart rate training zones, How Hard Should I Exercise?

Diagram 26

Heart rate training zones.

		HEART RATE TRAINING ZONE
		200	195
	200			190
					185
	190					180
	180						175	170
	170								165
		160								160
RATE			156								155
	160			152
					148							150
HEART	150					144							145
							140
								136
YOUR	140								132					MAX.
										128
											124			HEART
	130	130										120		RATE
			127										116
	120			124	120
						117	114							80% OF
	100							111 107
														MAX.
										104
											101	97		HEART
	90												94	RATE
														65% OF
	80													MAX.
														HEART
	70	20												RATE
			25	30	35	40	45	50	55	60	65	70	75
							YOUR AGE

How Hard Should I Exercise?

Studies have shown that to achieve the benefits of aerobic exercise, it is necessary to work out hard enough to raise your heart rate to a certain minimum level, called the “training zone.” Your training zone depends on your age and level of fitness.

Diagram 26 shows your recommended heart rate training zone, which is calculated using your age and your maximum attainable heart rate. The chart is based on a resting heart rate of about 72 for males and 80 for females. Your optimum training zone is between 65% and 80% of your maximum heart rate. For efficient aerobic exercise, work only hard enough to keep your heart rate in this zone. You will obtain the greatest fat-burning benefits when you exercise within the optimum training zone.

Pushing yourself beyond the recommended range, (that is, exercising so hard that your heart rate rises above 80% of maximum) can overstress your muscles. To increase cardiovascular improvement, exercise longer, not harder.

Keep in mind that this zone is an approximation, to be used as a guideline— individual heart rates vary according to several physiological factors. To determine your training zone, find your age on the diagram, and then find the area where the training zone and your age intersect. For example, if you are 35 years old, your training zone is between 120 and 148 beats per minute. Remember this zone—this is the heart rate you should try to maintain as you work out.

To determine your heart rate, take your pulse at a place that you can reach easily and comfortably while you exercise. Typical places for measuring heart rate are directly over the heart on the left side of the chest, on either side of the neck, over the temple, or on the thumb side of either wrist. Wherever you measure your pulse, make sure that you use your index and middle fingers—not your thumb. Your thumb has a strong pulse, which can affect your heart rate reading.

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