Diamondback 910IC, Руководство пользователя

Страница: 17 / 36

910Ic Owner’s Manual
17
Calculated Maximum Heart Rate & Target Training Zone
Your calculated target heart rate, or the ideal intensity needed to
improve cardiovascular fitness, depends primarily upon your age
rather than your current state of fitness. If the exercise intensity
is too low or too high, only modest gains will be made in strength
and cardio-vascular fitness. A workout at a very low intensity will
not offer maximum benefits. Conversely, if the workout intensity
is too high, injury or fatigue may slow the progression of your
exercise goals as the body attempts to recover.
Note: It is most effective to train at a heart rate
between 60% and 85% of your maximum heart
rate. Maximum heart rate is calculated as a
percentage of your maximum heart rate
(estimated as 220 beats-per-minute minus your
age).
To calculate your maximum heart rate and find the appropriate
target training zone, use the following formulas. For example,
the following estimation would be relevant for a 35 year-old
user:

220 – 35 = 185 Bpm (220 – Age = Calculated Maximum Heart Rate in Beats-per-minute/Bpm)

0.60 x 185 = 111 Bpm (60% of 185 BPM [Calculated Maximum Heart Rate] = 111 Bpm)

0.85 x 185 = 157 Bpm (85% of 185 BPM [Calculated Maximum Heart Rate] = 157 Bpm)