Body Solid Endurance T100A, Руководство пользователя

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Target Heart Rate
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To obtain the greatest cardiovascular benefits from your exercise workout, it is important to
work within your target heart rate zone. The American Heart Association (AHA) defines this
target as 60% -75% percent of the Maximum Heart Rate.
The Maximum Heart Rate may be roughly calculated by subtracting the user’s age from
220.
The Maximum Heart Rate and aerobic capacity naturally decreases as the user ages. This
may vary from one person to another, but use this number to find your approximate effective
target zone. For example, the Maximum Heart Rate for an average 40 year-old is 180 bpm.
The target heart rate zone is 60%-75% of 180 or 108-135 bpm. See the
fITness safeTY
section.
Before beginning a workout, check the normal resting heart rate. The user can place their
fingers lightly against the neck or wrist over the main artery. After finding the pulse, count the
number of beats in 10 seconds. Multiply the number of beats by six to determine your pulse
rate per minute. It is recommend to take a heart rate measurement at rest, after warming up,
during the workout and two minutes into cooling down after the workout, to accurately track
progress as it relates to better fitness.
During your first several months of exercising, the AHA recommends aiming for the lower
part of the target heart rate zone - 60%, then gradually progressing up to 75%. According to
the AHA, exercising above 75% of the Maximum Heart Rate may be too strenuous unless
the user is in top physical condition. Exercising below 60% of the maximum will result in
minimal cardiovascular conditioning.
CHECK yOuR PuLSE RECOVERy RATE
If your pulse is over 100 bpm five minutes after stopping exercising, or if it’s higher than nor -
mal the morning after exercising, the user’s exertion may have been too strenuous for their
current fitness level. Rest and reduce the intensity next time.
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.