Heart rate training zone – Precor Low Impact Climber with Pulse 718e User Manual

Page 24

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Page 24

How Hard Should I Exercise?

Studies have shown 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 24 shows your recommended heart rate training zone, which is
calculated using your age and your maximum attainable 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 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 improvement, 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
area where the training zone and your age intersect. For example, if you are 35
years old, your training zone is between 114 and 140 beats per minute.
Remember this zone—this is the heart 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 24
Heart rate training zones

HEART RATE TRAINING ZONE

70

80

90

100

110

120

130

140

150

160

170

180

190

20

25

30

35

40

45

50

55

60

65

70

75

YOUR AGE

YOUR HEAR

T RA

TE

MAX.
HEART
RATE

80% OF
MAX.
HEART
RATE

65% OF
MAX.
HEART
RATE

124

120

114

110

107

104

101

98

91

152

148

140

136

132

128

124

120

116

112

180

175

170

165

160

155

150

145

140

135

RECOMMENDED TRAINING ZONE

88

117

144

108

94

185

190

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