Horizon Fitness HORIZON 7.0AE ELLIPTICAL, Руководство пользователя

Страница: 30 / 104

30
TARGET HEART RATE : This program is designed for you to improve your overall cardiovascular fitness levels. You simply set your target
heart rate. The program will then monitor and adjust the intensity level to maintain your heart rate within your targeted range while you
exercise – a proven method to maximize your weight loss and fitness goals. A chest strap is required and must be worn during the duration
of this program. See below for calculating your target heart rate.
Calculating Your Target Heart Rate
The first step in knowing the right intensity for your training is to find out your maximum heart rate (max HR = 220 – your age). The age-based
method provides an average statistical prediction of your max HR and is a good method for the majority of people, especially those new to heart
rate training.
The most precise and accurate way of determining your individual max HR is to have it clinically tested by a cardiologist or exercise physiologist
through the use of a maximal stress test. If you are over the age of 40, overweight, have been sedentary for several years, or have a history of
heart disease in your family, clinical testing is recommended.
This chart gives examples of the heart rate range for a 30 year old exercising at 5 different heart rate zones. For example, a 30-year-old’s max
HR is 220 – 30 = 190 bpm and 90% max HR is 190 × 0.9 = 171 bpm.
Target Heart
Rate Zone
Workout
Duration
Example THR
(age 30)
Your THR Recommend For
Target Heart
Rate Zone
< 5 min
171-190 BPM
Fit persons for
athletic training
VERY HARD
90 - 100%
2-10 min 152-171 BPM Shorter Workouts
HARD
80 - 90%
10-40 min 133-152 BPM
Moderately long
Workouts
MODERATE
70 - 80%
40-80 min 114-133 BPM
Longer and
frequently repeated
shorter exercises
LIGHT
60 - 70%
20-40 min 104-114BPM
Weight management
and active recovery
VERY LIGHT
50 - 60%