Smooth Fitness RB5 - Manual (Page 29)

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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 y our heart rate. The easiest way is to feel
the pulse in the carotid artery on either side of y our 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 y ou the number of beats per minute.
How f ast 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 hav e
prov ided.
FIND YOUR TARGE T HEART RATE
200
180
160
140
120
100
Y
O
UR HE
ART
RAT
E
in beat
s
per
m
inu
te
80
20 25 30 35 40 45 50 55 60 65 70
YOUR AGE in years
ADV ANCED: Sports, athletic conditioning or interv al training
FITNESS: Optimal training, aerobic or cardiovascular
HEALTH: Beginner, low intensity with long duration produces f at burning
Aerobic exercise:
Is any sustained activity that sends oxy gen to y our muscles via your heart and lungs. It will improv e the f itness of your lungs and
heart: y our body ’s most important muscle. Aerobic fitness is promoted by any activity that uses your large muscle groups - arms,
legs or buttocks, f or example. Y our heart beats quickly and y ou breathe deeply. An aerobic exercise should be part of y our entire
exercise routine.