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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 choice of exercise intensity is 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 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 heart rate training zone for either cardiovascular fitness or weight loss
is represented by two different lines, which 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.
CAUTION!
The target value used in HR-1 and HR-2 programs is a suggestion only for normal, healthy individuals. Do not
exceed your limits! You may not be able to obtain your chosen target. If in question, enter a higher age value
that will set a lower target goal.
Target Heart Rate
90
