5.45 MOTORIZED TREADMILL
40
TARGET
HEART
RATE
Finding
your
pulse
:
To
make
sure
your
heart
is
beating
in
its
target
zone,
you’ll
need
to
know
how
to
monitor
your
heart
rate.
The
easiest
way
is
to
feel
the
pulse
in
the
carotid
artery
on
either
side
of
your
neck,
between
the
windpipe
and
the
large
neck
muscles.
Count
the
number
of
beats
in
ten
seconds,
and
then
multiply
that
number
by
six.
This
gives
you
the
number
of
beats
per
minute.
How
fast
should
your
heart
beat
during
aerobic
exercise?
Fast
enough
to
reach
and
stay
in
its
“target
zone,”
a
range
of
beats
per
minute
that
is
largely
determined
by
your
age
and
physical
condition.
To
determine
your
target
zone,
consult
the
chart
we
have
provided.
FIND
YOUR
TARGET
HEART
RATE
YOUR
HEART
RATE
in
bea
ts
per
minute
200
180
160
140
120
100
80
20
25
30
35
40
45
50
55
60
65
70
YOUR
AGE
in
years
ADVANCED
:
Sports,
athletic
conditioning
or
interval
training
FITNESS
:
Optimal
training,
aerobic
or
cardiovascular
HEALTH
:
Beginner,
low
intensity
with
long
duration
produces
fat
burning
You
can
calculate
the
target
‐
heartrate
for
your
training
as
follows:
Maximum
heartrate
=
220
minus
age
For
the
different
trainingtargets
you
should
train
with
the
following
percentage
of
your
maximum
heartrate:
HEALTH
:
50
–
70%
of
your
max.
heartrate
FITNESS
:
70
–
80%
of
your
max.
heartrate
ADVANCED
:
80
–
90%
of
your
max.
heartrate
Example:
You
are
25
years
old
and
want
to
train
for
the
target
Fitness:
220
–
25
=
195
70%
of
195
=
136,5
80%
of
195
=
156
Your
target
‐
heartrate
should
be
between
136,5
and
156
beats
per
minute.
Aerobic
exercise
:
Is
any
sustained
activity
that
sends
oxygen
to
your
muscles
via
your
heart
and
lungs.
It
will
improve
the
fitness
of
your
lungs
and
heart:
your
body’s
most
important
muscle.
Aerobic
fitness
is
promoted
by
any
activity
that
uses
your
large
muscle
groups
‐
arms,
legs
or
buttocks,
for
example.
Your
heart
beats
quickly
and
you
breathe
deeply.
An
aerobic
exercise
should
be
part
of
your
entire
exercise
routine.
Summary of Contents for 5.45
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