Diamondback 510Ic, Owner'S Manual

Page: 17 / 40

510Ic Owner’s Manu
al
15
WORKOUT GUILDLINES
Calculated Maximum Heart Rate & Target Training Zone
Your calculated target heart rate, or the ideal intensity needed to improve cardiovascular fi tness, depends primarily upon your
age rather than your current state of fi tness. If the exercise intensity is too low or too high, only modest gains will be made
in strength and cardio-vascular fi tness. A workout at a very low intensity will not o ff er maximum bene fi ts. Conversely, if the
workout intensity is too high, injury or fa gue may slow the progression of your exercise goals as the body a empts to recover.
Note: It is most e ff ec ve to train at a heart rate between 60% and 85% of your maximum heart rate. Maximum heart rate is
calculated as a percentage of your maximum heart rate (es mated as 220 beats-per-minute minus your age).
To calculate your maximum heart rate and fi nd the appropriate target training zone, use the following formulas. For example,
the following es ma on would be relevant for a 35 year-old user:
220 - Age = Maximum Heart Rate (220 - 35 = 185)
60% of Maximum Heart Rate (60% x 185 = 111bpm)
85% of Maximum Heart Rate (85% x 185 = 157bpm)
Based on these calcula ons, the recommended heart rate training zone for this user would be between 111 Bpm – 157 Bpm.
The graph below displays the recommended heart rate training zone for users twenty years of age to seventy- fi ve years of age.