Keiser M SERIES, Руководство пользователя

Страница: 38 / 82

-36-
ESTIMATING MAXIMUM HEART RATE (MAX HR)
Whatever a rider’s fitness goals may be, it is important for him or her to establish his or her predicted
maximum heart rate (Max HR) first. Most riders are familiar with the formula 220 minus age to establish
estimated maximum heart rate. However, there are hundreds of different formulas that can be used to
determine predicted maximum heart rate. One of the formulas riders may wish to try is the following:
ESTABLISHING PREDICTED MAXIMUM HEART RATE
WOMEN 210 – HALF OF YOUR AGE – 5
%
OF BODY WEIGHT = BEATS PER MINUTE (BPM)
MEN 210 – HALF OF YOUR AGE – 5
%
OF BODY WEIGHT + 4 = BPM
Once riders have determined their estimated maximum heart rate, they can use percentages of that
number to establish their training heart-rate zones while working out. Current fitness level is one of the
indicators of heart-rate response during a workout. For example, if riders want to work at an endurance
or aerobic training level (steady-state exercise), they would use 65–75% of their maximum heart rate to
determine at what intensity level they should train. The percentage of heart rate determines their level
of intensity, which becomes an excellent fitness guide. How exercise feels and a rider’s actual heart rate
correlate very closely.
Current fitness level is one of the indicators of heart-rate response during a workout. The size of the
heart can account for about 50% of your maximum heart rate. Smaller hearts beat faster than larger
ones. In general, the more fit an individual is, the stronger their heartbeat and the more blood that is
pumped with each heartbeat.
HEART-RATE TRAINING
Determining maximum heart rate is a measure of the number of times your heart can contract at any
given minute, which can be estimated with a formula or calculated through testing.
Once riders know their resting and training heart rates it is easier to determine if they are working too
intensely or not hard enough. After a few months of training, riders will have an increased ability to
estimate their heart rate and then adjust their level of exertion accordingly.
If a cyclist says a particular drill feels challenging, chances are his or her heart rate will reflect that.
PHYSIOLOGY