CARDIOSTRONG CST-EX9, Руководство по сборке и эксплуатации

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EX 90
30
Fat burning (weight management): The main goal here is to burn deposits of fat. In order to
achieve this training goal, a low training intensity (approximately 55% of the maximum heart rate)
and a longer training period are required.
Cardiovascular training (cardio training): The primary goal is to increase stamina and fitness
through an improved provision of oxygen through the cardiovascular system. In order to achieve
this training goal, medium intensity (approximately 75% of the maximum heart rate) with a medium
training period is required.
Anaerobic (maximum) load training: The main goal of maximum load training is to improve
recovery after short, intense loads in order to be able to quickly return to the aerobic zone. In order
to achieve this training goal, a high intensity (approximately 90% of the maximum heart rate) with
short, intense load is required, which is followed by a recovery phase in order to prevent muscle
fatigue.
Example:
For a 45-year-old man or woman, the maximum heart rate is 175 (220 - 45 = 175).
• The fat burning target zone (55%) is at approximately 96 beats/min.
= (220 - age) x 0.55.
• The cardio target zone (75%) is at approximately 131 beats/min.
= (220 - age) x 0.75.
• The maximum heart rate for an anaerobic load training (90%) is at approximately 157 beats/
min. = (220 - age) x 0.9.
20
80
100
120
140
160
180
200
220
65 70 60 55 50 45 40 35 25 30
200
195
190
185
180
175
170
180
150
110
146
107
175
171
166
162
157
153
148
143
139
135
131
128
124
105
102
99
96
94
91
88
85
83
113
116
120
144
139
136
150
155
160
165
Heart rate diagram for training intensity
Maximum pulse (220-age)
90% of maximum pulse - anaerobic (maximum) intensity training
75% of maximum pulse - cardiovascular training (cardio training)
55% of maximum pulse - fat burning (weight control)
Hear
tbea
ts
Age