Precor 719e owner manual Heart Rate Training Zone, Diagram, Heart rate training zone

Diagram 11

Heart rate training zone

HEART RATE TRAINING ZONE

200

200195

				190	185
	190					180	175
	180							170	165
RATE	170	160								160	155
	160		156	152								150
HEART					148		140						145
	150					144
														MAX.
YOUR	140							136	132
										128				RATE
														HEART
	130
		130	127								124	120
	120			124									116
					120	117								80% OF
	110						114	111	107					MAX.
	100									104				HEART
											100	97		RATE
	90												94	65% OF
														MAX.
	80	20	25	30	35	40	45	50	55	60	65	70	75	HEART
														RATE

YOUR AGE

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 they 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 zone you should try to maintain as you work out.

You can determine your heart rate by taking 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 that can affect your pulse rate reading.

Once you locate your pulse, look at a clock with a second hand and count the beats for six seconds. Multiply that number by 10 to determine the total number of beats per minute. For example, if you count 14 beats over six seconds, the total number of beats per minute is 140. Compare the total number of beats with your training zone as identified in Diagram 11. If necessary, increase or decrease your activity level to bring your heart rate into your training zone. You can increase your activity level by decreasing the resistance which increases your step rate. Similarly, raising the resistance and decreasing your steps per minute will lower your heart rate. Remember—your heart rate is the definitive measure of how hard you are working.

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