York PACER 3503, Instruction Manual

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SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY. *
*
SELECTING THE ZONE
If you have not exercised for some time begin your exercise program in the Healthy Heart Zone.
Start for the first few weeks, and gradually progress up to the zone that meets you personal
fitness goal.
ZONE 5.- RED LINE
- 90 to 100% of Max Heart Rate.
For professional supervised athletes only.
ZONE 4.- ANAEROBIC THRESHOLD
- 80 to 89% of Max Heart Rate.
This is the zone in which to improve anaerobic threshold. Exercising I this zone requires a high
degree of fitness, and should not be used by those who are unfit.
ZONE 3.- AEROBIC
- 70 to 79% of Max Heart Rate.
Progress to this zone if your goal is to improve your aerobic conditioning.
ZONE 2.- WEIGHT MANAGEMENT
- 60 to 69% of Max Heart Rate.
If you already exercise regularly with the aim of losing body fat, exercise in this zone.
ZONE 1.- HEALTHY HEART
- 50 to 59% of Max Heart Rate.
If you are a beginner with the goal of improving overall fitness, losing weight or reducing stress,
exercise in this zone.
HE
AR
T
RA
TE
200
180
160
140
120
100
80
60
200
180
160
140
120
100
80
60
20 30 40 50 60 70
AGE
ANAEROBIC
THRESHOLD
ZONE 80-9
0% MHR
RED-LINE Z
ONE
90-100% M
HR
WEIGHT MANA
GEMENT ZONE
60-70% MHR
AEROBIC ZO
NE
70-80%
MHR
HEALTHY HEART ZO
NE 50-60% M
HR
Maximum Heart Rate (MHR) = 220 - AGE
HE
AR
T R
AT
E
TARGET ZONE
Healthy Heart Weight Loss Aerobic Anaerobic Red line
50 - 59% 60 - 69% 70 - 79% 80 - 89% 90 - 100%
155 65 78 - 93 94 - 109 110 - 124 125 - 139 140 - 155
160 60 80 - 96 97 - 112 113 - 128 129 - 144 145 - 160
165 55 83 - 99 100 - 116 117 - 132 133 - 148 149 - 165
170 50 85 - 102 103 - 119 120 - 136 137 - 153 154 - 170
175 45 88 - 105 106 - 123 124 - 140 141 - 157 158 - 175
180 40 90 - 108 109 - 126 127 - 144 145 - 162 163 - 180
185 35 93 - 111 112 - 129 130 - 147 148 - 166 167 - 185
190 30 95 - 114 115 - 133 134 - 152 153 - 171 172 - 190
195 25 98 - 117 118 - 137 138 - 156 157 - 175 175 - 195
200 20 100 - 120 121 - 140 141 - 160 161 - 180 181 - 200
205 <18 101 - 121 122 - 141 142 - 162 162 - 182 183 - 205
Percentage of Max Heart Rate (Beats per Minute)
Max
HR
Age
PACER 3503 / 24