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GENERAL
GENERAL
TARGET HEART RATE
Target Heart Rate is a percentage of your maximum heart rate. Target Heart Rate
will vary for each individual depending on age, current level of conditioning, and
personal fitness goals. Exercise heart rate should range from 55% to 85% of your
maximum heart rate. As a point of reference, we use the predicted maximum heart
rate formula of (220 minus age) to determine your heart rate training zone. Please
use the following chart to determine your predicted Target Heart Rate.
EXAMPLE:
If you are a 30-year-old, your predicted maximum heart rate is 190 based on the (220
minus age) formula.
220 – 30 = 190
Based on the chart above, your heart rate training zone is 104 to 161, which is
55%–85% of 190.
BALANCED FITNESS
While cardiovascular exercise has been the primary method of fitness for many
programs over the years, it should not be the only method. Strength Training
and Flexibility Training have become more popular as exercise has developed.
Incorporating Strength and Flexibility Training into your current exercise program
will give you the balance you need to improve your athletic performance, reduce
susceptibility to injury, increase metabolic rate, increase bone density, and reach your
goals faster.
STRENGTH TRAINING
Strength Training was once known as an activity performed by young males only. That
has changed with the advances in scientific research on Strength Training over the
last 20 years or so. Research has proven that, after age 30, we begin to lose muscle
mass if we do not incorporate Strength Training into our exercise program. With this
decrease in muscle mass, our ability to burn calories decreases, our physical ability to
do work decreases and our susceptibility to injuries increases. The good news is that,
with a proper Strength Training program, we can maintain or even build muscle as
we age. A proper Strength Training program will work the muscle groups of the upper
and lower body. There are now many options available for Strength Training including:
yoga, Pilates, selectorized machines, free weights, stability balls or medicine balls,
exercise tubing and body weight exercises, just to name a few.
Recommendations for a minimum Strength Training program include:
FREQUENCY:
Two to three days per week
VOLUME:
One to three sets consisting of eight to 12 repetitions.
Summary of Contents for S7200HRT
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