Samsara Fitness TRUEFORM RUNNER, Owner'S Manual, Page: 7 / 21

7
Heart Rate Chart
60% OF 75% OF 85% OF
MAXIMUM MAXIMUM MAXIMUM MAXIMUM
AGE HEARTRATE HEART RATE HEART RATE HEART RATE
20 200 BPM 120 BPM 150 BPM 170 BPM
25 195 120 150 160
30 190 110 140 160
35 185 110 130 150
40 180 100 130 150
45 175 100 130 140
50 170 100 120 140
55 165 90 120 130
60 160 90 120 130
65 155 90 110 130
70 150 90 110 120
75 145 80 100 120
Source: American College of Sports Medicine.
HOW OFTEN SHOULD YOU EXERCISE?
The biggest mistake made by people when starting an exercise program is that they try
to do too much too fast. Give yourself time to get into shape. Becoming re-conditioned
also takes time. Either way, it will not happen overnight. Remember: the key is
consistency and duration of exercise, not intensity. Fitness experts recommend that you
start by exercising three to four days a week within your target heart rate for at least 20
minutes per session. Your ultimate goal should be to get yourself gradually to a level of
fitness where you can comfortably keep your heart rate in the target zone for 50 to 60
minutes four to five times a week.
WEAR PROPER WALKING/JOGGING SHOES
To help avoid getting sore feet and muscles, it is suggested that you invest in a good
pair of walking/jogging shoes. It is important to purchase a comfortable pair of
shoes
that fit you properly and al l ow your feet to splay natural l y
Also, remember to
regularly replace old or worn out shoes with new shoes.
STAY ACTIVE
Between workouts it is suggested that you simply stay active, eat well-balanced meals,
and drink plenty of water. The combination of these activities should enhance your
chances for a future of good health.