LifeSpan TR 2000-HR, Руководство пользователя

Страница: 8 / 26

The three components of a successful cardiovascular exercise program are:
• Frequency
• Intensity
• Time
In terms of frequency , you should try and exercise at least three times per week and no more than
five times per week. Preferably you should try to exercise every other day to give your body a
days rest in-between workouts.
The intensity of each workout refers to how hard you feel your working and can be measured by your
heart rate. Depending on your fitness goals, exercise between 55% and 90% of your maximum
heart rate. A simple way of estimating your maximum heart rate is by subtracting your age from
220. As a general rule of thumb, if your fitness objective is to Lose Weight, you will want to keep
your heart rate at between 60% and 75% of your maximum heart rate. If your objective is
improved aerobic performance keep your heart rate between 75% and 85% of your maximum
heart rate.
To achieve benefits from your workout, your workout time should be at least 20 minutes per session.
If you are trying to lose weight focus on longer (more than 30 minutes) less intense workouts, to
improve your aerobic performance focus on shorter more intense workouts.
As a rule of thumb when your exercising, if your having trouble completing a sentence, you are
working too hard. When exercising, you should be able to speak freely without gasping for air.
6
60%
75%
85%
100%
Increased Performance Range
Aerobic Training Range
Weight Loss Training Range
Heart Rate BPM
20 25 30 35 40 45 50 55 60 65
AGE
200 200
170 170
150 150
120 120
195 195
166 166
146 146
117 117
190 190
162 162
143 143
114 114
185 185
157 157
139 139
111 111
180 180
153 153
135 135
108 108
175 175
149 149
13 131
10 105
170 170
145 145
128 128
102 102
165 165
140 140
124 124
99 99
160 160
136 136
12 120
96
155 155
132 132
116 116
93
TARGET HEART RATE CHART