26
Dyaco
Canada
Inc.
2017
HEART RATE
A word about Heart Rate:
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
Maximum Heart Rate. This can be
accomplished by using the following formula:
220 minus your age. This will give you the
Maximum heart rate (MHR) for someone of
your age. To determine the effective heart
rate range for specific goals you simply
calculate a percentage your MHR. Your Heart
rate training zone is 50% to 90% of your
maximum heart rate. 60% of your MHR is the
zone that burns fat while 80% is for
strengthening the cardio vascular system.
This 60% to 80% is the zone to stay in for
maximum benefit
.
For someone who is 40 years old their 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.
If you enter your age during programming the console will perform this calculation
automatically. Entering your age is used for the Heart Rate control programs. After calculating
your Maximum Heart Rate you can decide upon which goal you would like to pursue.
The two most popular reasons for, or goals, of exercise are cardiovascular fitness (training for
the heart and lungs) and weight control. The black columns on the chart above represent the
Maximum Heart Rate 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
different lines that cut diagonally through the chart. A definition of the lines’ goal is in the
bottom left-hand corner of the chart. If your goal is cardiovascular fitness or if it is weight loss,
it can be achieved by training at 80% or 60%, respectively, of your Maximum Heart Rate on a
schedule approved by your physician. Consult your physician before participating in any
exercise program.
WARNING:
Heart rate monitoring system may be inaccurate. Over exercise may result in
injury or death. If you feel faint stop exercising immediately.
90
