Nautilus OM 123/223 08/17/2004 11:49 PM Page 35

shown the best way to do this is not to establish heart rate numbers based upon age, but rather based upon how you feel.

The following chart will allow you to log your heart rate numbers based upon how you feel when working out. Simply log the heart rate numbers you find when you feel you are working at each of the specific intensities.

A. Zone

Description

Your Heart Rate

Approximate

 

 

 

Percentage of

 

 

 

Maximum Heart

 

 

 

Rate

1

Easy

Insert the heart

50%-65%

 

Warm-Up

rate you get when you

 

 

Cool-down

are working in Zone 1

 

2

Challenging, but

Insert the heart

65%-75%

 

comfortable

rate you get when you

 

 

Steady endurance

are working in Zone 2

 

 

pace

 

 

3

Challenging and

Insert the heart rate

75%-85%

 

uncomfortable

you get when you are

 

 

Race pace

working in Zone 3

 

4

Breathless

Insert the heart rate

85%-95%

 

Not maximum,

you get when you are

 

 

but winded

working in Zone 4

 

 

Can’t keep the pace

 

 

 

for very long

 

 

 

 

 

 

As you get in better shape, the heart rate number you obtain for each zone will get higher and higher, which means your heart is able to handle higher intensities. Or you may find that your numbers don’t change, but you are able to stay in Zone 3 and Zone 4 longer than you used to.

Don’t get too attached to any specific number or target heart rate. If you train properly, you will notice numbers that used to be difficult have now become easier. You will also notice that if you are sick or over-tired, you may find that numbers that usually feel fairly easy are one day much harder, and it is a good sign to take a break. If you notice that numbers that are usually very challenging are one day fairly easy, then it is a good time to push yourself.

Listening to your body, and using your heart rate numbers (when available) will enable you to keep track of your intensity and see your progress as you train.

FITNESS GUIDE

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Schwinn 123, 223 manual 75%-85%
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223, 123 specifications

The Schwinn 123,223 is a formidable entrant in the world of fitness bikes, merging classic design with modern technologies to cater to both novice and experienced cyclists. This model is renowned for its robust construction, ensuring durability and stability during use. Crafted with a high-quality steel frame, the Schwinn 123,223 offers a solid yet lightweight ride, making it perfect for daily commutes, casual rides, or intense workouts.

One of the standout features of the Schwinn 123,223 is its versatile multi-speed transmission system. Riders can easily shift between various gears to navigate different terrains seamlessly. This adaptability is particularly beneficial for those who may encounter steep inclines or prefer to accelerate on flat roads. The precision engineering behind the gear system allows for smooth transitions, enhancing the overall riding experience.

Another notable characteristic is the bike's ergonomic design. The Schwinn 123,223 is equipped with an adjustable seat and handlebars, providing a customizable fit for riders of all heights. This feature ensures comfort during longer rides, reducing strain on the back and neck. Additionally, the bike incorporates a cushioned saddle, further enhancing comfort, so riders can focus on their journey without discomfort.

In terms of safety and stability, the Schwinn 123,223 does not disappoint. The bike comes outfitted with reliable front and rear brakes, ensuring quick stops even at high speeds. Coupled with a sturdy frame and wide tires, users can feel secure navigating both urban environments and rugged trails.

Technologically, the Schwinn 123,223 is equipped with a digital display that tracks important metrics such as distance, speed, and estimated calories burned. This feature allows cyclists to monitor their performance and set goals, making it easier to stay motivated and on track with fitness progress.

Overall, the Schwinn 123,223 successfully combines style, comfort, and performance into one impressive package. Whether you’re an everyday commuter or a weekend warrior, this bike stands ready to tackle any journey with ease and efficiency. The blend of traditional craftsmanship and modern enhancements makes the Schwinn 123,223 a reliable choice for cyclists looking to elevate their riding experience.
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