TITAN LIFE 270-200045, Manual

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22
HEART RATE WORKOUTS
On normal days, our body uses oxygen to convert nutrients from the
food we eat into energy for use by our muscles and in other bodily
functions. The amount of energy we use is measured in calories. The
following rule of thumb applies: if we burn more calories than we
consume, the body will source fuel from the calories that the body
stores as fat. This will lead to fat being turned into muscle, which will
improve our posture and make the body healthier overall.
When we exercise, our heart rate increases to supply a sufficient
amount of oxygen to the muscles being used. Regular cardiovascular
activities, such as cycling, running, rowing, or working out on a
crosstrainer, will result in a stronger heart and stronger lungs that can
more effectively distribute oxygen to the muscles. In turn, muscles can
more effectively convert calories into energy.
However, to ensure you improve your health in a safe and reliable way,
it is necessary that you very accurately estimate the pulse rate you are
going to work out at. You do this by setting your maximum heart rate
(MHR). This is the maximum number of times your heart can beat per
minute.
How to set your maximum heart rate:
Men: Estimated MHR = 220 minus your age
Women: Estimated MHR = 226 minus your age
Use the following table to determine the level at which you should work
out based on your heart rate.