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what is Target Heart rate Zone?
Target Heart Rate Zone tells
you the number of times per
minute your heart needs to beat
to achieve a desired workout
effect. It is represented as a
percentage of the maximum
number of times your heart can
beat per minute. Target Zone
will vary for each individual,
depending on age, current level
of conditioning, and personal
fitness goals. The American
Heart Association recommends
working-out at a Target Heart
Rate Zone of between 60% and
75% of your maximum heart
rate. A beginner will want to
workout in the 60% range while
a more experienced exerciser
will want to workout in the
70-75% range. See chart for
reference.
examPle:
For a 42-year-old user: Find age along the bottom of the chart (round to 40), follow age column
up to the target zone bar. Results: 60% of maximum Heart Rate = 108 Beats Per Minute, 75% of
maximum Heart Rate = 135 Beat Per Minute.
alwaYs COnsulT YOur PHYsiCian BeFOre BeGinninG an exerCise PrOGram.
TarGeT HearT raTe ZOne CHarT
100%
75%
60%
BE
AT
S
PE
R
M
IN
UT
E
20 25 30 35 40 45 50 55 60 65
AGE
T A
R G
E T
Z O
N E
120
117
114
111
108
105
102
99
97
93
150
146
143
139
135
131
128
124
120
116
sTreTCH FirsT
Before using your product, it is best to take a few minutes doing a few gentle stretching exercises.
Stretching prior to exercise will improve flexibility and reduce chances of exercise related injury. Ease
into each of these stretches with a slow gentle motion. Do not stretch to the point of pain. Make sure
not to bounce while doing these stretches.
1. sTandinG CalVe musCle sTreTCH
Stand near a wall with the toes of tour left foot about 18" from the wall,
and the right foot about 12" behind the other foot. Lean forward, pushing
against the wall with your palms. Keep your heels flat and hold this
position for a count of 15 seconds. Make sure that you do not bounce
while stretching. Repeat on the other side.
2. sTandinG QuadriCeP sTreTCH
Using a wall to provide balance, grasp your left ankle
with your left hand and hold your foot against the
back of your thigh for 15 seconds. Repeat with your
right ankle and hand.
. siTTinG HamsTrinG & lOwer BaCK musCle sTreTCH
Sit on the floor with your legs together and straight out in front of you.
Do not lock your knees. Extend your fingers towards your toes and
hold for a count of 15 seconds. Make sure that you do not bounce while
stretching. Sit upright again. Repeat one time.
sTreTCHinG
TIPS
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