Precor EC860 owner manual How Hard Should I Exercise?, 100%

How Hard Should I Exercise?

Studies show 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.

Refer to Diagram 6 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 diagram, 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 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.

Diagram 6

Training zones

	200	200	195
	190			190		100%			Maximum180
						185
	180	180	175
		Advanced								175
				171		90%					Attainable				Heart
	170	170						Maximum				170					Rate
		Intermediate	166			166									165
	160			162					162	157Attainable							160
						15785%
																		155
									153Maximum			153 Heart Rate
	150																		150
RATE										149	Attainable				148		144			145
															Heart
												145
	140	140															Rate	139
HEART					70%										140
		Beginner	136	133													136		135
	130					130Maximum				Attainable								132		131
																			128
YOUR									126				Heart							123
	120	120								123						Rate
			117		60%		Maximum					119
				114											115
										Attainable							112
	110					111			108					Heart				108	105
										105						Rate
	100											102								102
															99		96
																		93
	90																		90
																				87
	80
		20	25	30		35			40	45		50			55		60	65	70	75
									YOUR AGE

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 6. If necessary, increase or decrease your activity to bring your heart rate into your training zone. You can regulate how hard you (and your heart) work by choosing different effort levels. Remem- ber—your heart rate is the definitive measure of how hard you are working.

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