Precor 9.5sp owner manual How Hard Should I Exercise?, Your heart rate

Diagram 3	Your heart rate.			HEART RATE TRAINING ZONES
			200
		200		195	190
		190	180	175		185	180
		180			171				175	170
				166
		170	170			166	162Advanced				165
	RATE				162				157			160
							153							150
		150				157		Intermediate				144	155
		160								153	148
	HEART		140						149				139		145
										145	140
								Beginner
	YOUR	140		136	133	130						136	132	135	131
							126
		130												128
									123	119					123
		120									115
												112	108
		110
														105	102
		100
		90
		80	20	25	30	35	40		45	50	55	60	65	70	75

YOUR AGE

How Hard Should I Exercise?

100%

90%

85%

70%

MAXIMUM ATTTAINABLE HEART RATE

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

Refer to Diagram 3 to determine your training zone. 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, or target heart rate, find your age and fitness level on the chart, and then find the line where they intersect. For example, if you are 35 years old, your training heart rate at the intermediate fitness level is 157 beats per minute. Remember this number—this is the pulse 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 locations 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.

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 4. 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 and stepping at a higher cadence. 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.

Regardless of your fitness level, avoid doing too much too soon. Setting the resistance cylinders too far forward, stepping too deeply (taking large steps) or stepping too quickly for too long are common errors. Give yourself time to become familiar with your climber and improve your fitness level. Then you can gradually decrease your resistance level and increase your stepping cadence to make your workouts more challenging.

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