5.45 MOTORIZED TREADMILL 40

TARGET HEART RATE

Finding your pulse:

To make sure your heart is beating in its target zone, you’ll need to know how to monitor your heart rate. The easiest way is to feel the pulse in the carotid artery on either side of your neck, between the windpipe and the large neck muscles. Count the number of beats in ten seconds, and then multiply that number by six. This gives you the number of beats per minute.

How fast should your heart beat during aerobic exercise? Fast enough to reach and stay in its “target zone,” a range of beats per minute that is largely determined by your age and physical condition. To determine your target zone, consult the chart we have provided.

YOUR HEART RATE in beats per minute

FIND YOUR TARGET HEART RATE

200

180

160

140

120

100

80

20

25

30

35

40

45

50

55

60

65

70

 

 

 

 

 

YOUR AGE in years

 

 

 

 

 

 

 

ADVANCED: Sports, athletic conditioning or interval training

 

 

 

 

 

 

 

 

 

 

FITNESS: Optimal training, aerobic or cardiovascular

 

 

 

 

 

 

 

 

 

 

 

 

HEALTH:

Beginner, low intensity with long duration produces fat burning

 

 

 

You can calculate the target‐heartrate for your training as follows:

Maximum heartrate = 220 minus age

For the different trainingtargets you should train with the following percentage of your maximum heartrate:

HEALTH: 50 – 70% of your max. heartrate

FITNESS: 70 – 80% of your max. heartrate

ADVANCED: 80 – 90% of your max. heartrate

Example:

You are 25 years old and want to train for the target Fitness:

220 – 25 = 195

70% of 195 = 136,5

80% of 195 = 156

Your target‐heartrate should be between 136,5 and 156 beats per minute.

Aerobic exercise:

Is any sustained activity that sends oxygen to your muscles via your heart and lungs. It will improve the fitness of your lungs and heart: your body’s most important muscle. Aerobic fitness is promoted by any activity that uses your large muscle groups

arms, legs or buttocks, for example. Your heart beats quickly and you breathe deeply. An aerobic exercise should be part of your entire exercise routine.

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Smooth Fitness 5.45 manual Find Your Target Heart Rate, Health