Heart Rate Training Zone

Diagram 14

Training zones

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

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.

Diagram 14 shows your recommended heart rate training zone, which is calculated using your age and your maximum aerobic 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 aerobic 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 improve- ment, 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 line 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.

If you do not have an accurate heart rate monitor, 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 and can affect your pulse rate reading.

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M 9.2s, M 9.1 specifications

The Precor M 9.1 and M 9.2s are sophisticated fitness machines designed to elevate workout experiences for users seeking effective cardiovascular training. Both models showcase Precor's commitment to quality, innovation, and performance, making them ideal choices for both home gyms and commercial fitness centers.

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The M 9.2s model takes comfort a step further, featuring an upgraded display console that offers intuitive controls and personalized workout programs. Users can easily navigate through various exercise modalities, including steady-state training, interval workouts, and heart-rate-based sessions. This versatility enables individuals to tailor their workouts to suit their fitness levels or specific goals.

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An essential characteristic of the M 9.1 and M 9.2s is the integration of advanced monitoring systems. These consoles feature in-depth tracking capabilities, allowing users to monitor metrics such as heart rate, calories burned, and workout duration. Such data not only keeps users motivated but also empowers them to assess their progress and make informed adjustments to their fitness regimens.

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In summary, the Precor M 9.1 and M 9.2s are impressive fitness machines that combine comfort, durability, and advanced technology. With a focus on user experience, personalized workouts, and performance tracking, they are excellent choices for anyone looking to enhance their cardio routines, whether at home or in a commercial setting. As fitness continues to evolve, these models remain at the forefront of innovative exercise solutions.

Precor M 9.1, M 9.2s owner manual Heart Rate Training Zone, How Hard Should I Exercise?

Models: M 9.2s M 9.1

How Hard Should I Exercise?

M 9.2s, M 9.1 specifications