FT94
TREADMILL
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The old motto, “no pain, no gain”, is a myth that has been overpowered by the benefits of
exercising comfortably. A great deal of this success has been promoted by the use of heart rate monitors.
With the proper use of a heart rate monitor, many people find that their usual choice of exercise intensity
was either too high or too low and exercise is much more enjoyable by
maintaining their heart rate in the desired benefit range.
To determine the benefit range in which you wish to train, you must first determine your predicted
Maximum Heart Rate. This can be accomplished by using the following formula: 220 minus your age. This
will give you the predicted Maximum Heart Rate (MHR) for someone of your age. To determine the ef-
fective heart rate range for specific goals you simply calculate a percentage of your MHR. Your heart rate
training zone is 50% to 90% of your maximum heart rate. Training at 60% of your maximum heart rate is
recommended for burning fat, while training at 80% of your maximum heart rate is recommended for
strengthening your cardiovascular system.
For someone who is 40 years old their
predicted target heart rate zone is calculated:
220 – 40 = 180 (maximum heart rate)
180 x .6 = 108 beats per minute
(60% of maximum)
180 X .8 = 144 beats per minute
(80% of maximum)
So for a 40 year old the training zone would be 108 to
144 beats per minute.
After calculating your MHR you can decide which
goal you would like to pursue.
The two most popular reasons for exercise are car-
diovascular fitness (training for the heart and lungs) and weight control. The black columns on the chart
above represent the MHR for a person whose age is listed at the bottom of each column. The training
heart rate, for either cardiovascular fitness or weight loss, is represented by two lines that cut diagonally
through the chart. A definition of the lines’ goal is in the bottom left-hand corner of the chart. Whether
your goal is weight loss or cardiovascular fitness, it can be achieved by training between 60% and 80% of
your MHR. Consult your physician before participating in any exercise program.
HEART RATE
