29
heart rates. It is more accurate to find this value by completing a stress test than by using an age related formula.
Your at-rest heart rate is influenced by endurance training. The typical adult has an at rest heart rate of approximately 72
BPM, whereas highly trained runners may have readings of 40 BPM or lower.
The Heart Rate table is an estimate of what Heart Rate Zone (HRZ) is effective to burn fat and improve your cardiovascu
-
lar system. Physical conditions vary, there-
fore your individual HRZ could be several
beats higher or lower than what is shown.
The most efficient procedure to burn fat dur
-
ing exercise is to start at a slow pace and
gradually increase your intensity until your
heart rate reaches between 50 – 70% of
your maximum heart rate. Continue at that
pace, keeping your heart rate in that target
zone for over 20 minutes. The longer you
maintain your target heart rate, the more fat
your body will burn.
The graph is a brief guideline, describing the
generally suggested target heart rates based
on age. As noted above, your optimal target
rate may be higher or lower. Consult your
physician for your individual target heart rate
zone.
Note:
As with all exercises and fitness
regimens, always use your best judgment when you increase your exercise time or intensity.
Speakers and Audio Cable
To play audio through the speakers on your machine, attach the Audio Cable to your device and to the Audio Cable Port
on the Console. With the Console turned on, you can play audio from your device through the speakers. Volume is con-
trolled from your device.
Note:
Though your machine is Bluetooth
®
enabled, it is unable to receive and play audio across a Bluetooth
®
connection.
20-24
FAT-BURNING TARGET HEART RATE
Heart Rate BPM
(beats per minute)
Age
25-29
0
50
100
150
200
250
30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69
70+
196
191
186
181
176
171
166
161
156
151
146
167
162
158
154
150
145
141
137
133
128
126
Maximum Heart Rate
Target Heart Rate Zone
(keep within this range
for optimum fat-burning)
118
115
112
109
106
103
100
97
94
91
88
Summary of Contents for 510T
Page 1: ...ASSEMBLY MANUAL OWNER S MANUAL 810 510T ...
Page 18: ...18 5 12 G X2 8 Attach the Base Shrouds to the Frame Assembly ...
Page 45: ...45 ...
Page 46: ...46 ...
Page 48: ... Nautilus Bowflex Schwinn 8021118 061519 A EN ...
