Vision Fitness T8100 User Manual

Page 35

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Target Heart Rate Zone
The most common method for calculating your target heart rate is to first find your maximum heart rate.
The standard formula for this is:

220—Your Age = Maximum heart rate.

You do not want to workout at your maximum heart rate, you want to workout in your Target Heart Rate
Zone. Your Target Heart Rate Zone is a percentage of your maximum heart rate. The American Heart
Association recommends working out at a Target Heart Rate Zone of between 60% and 75% of your maxi-
mum heart rate. If you are just beginning an exercise program, exercise near or below the lower limit of
your Target Zone.

Lower Limit of Target Zone = Maximum heart rate X .6
Upper Limit of Target Zone = Maximum heart rate X .75

You may find the chart below helpful for a quick reference.

Age

Target Zone 60%-75%

20

120-150

25

117-146

30

114-142

35

111-138

40

108-135

45

105-131

50

102-127

55

99-123

60

96-120

65

93-116

70

90-113

Perceived Exertion Level
The second and simpler way to gauge your exercise intensity is to evaluate your perceived exertion level.
If while exercising you are too winded to maintain a conversation without gasping, you are working out too
hard. A good rule of thumb is to work to the point of exhilaration, not exhaustion. If you cannot catch your
breath, it’s time to slow down. Always be aware of other warning signs to overexertion.

34

PART 5

Developing a Fitness Program

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