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Example for a 40-year-old exerciser:
220 – 40 = 180 TMHR in beats per minutes (BPM)
180 x .55 = 99 BPM lower limit
180 x .90 = 162 BPM upper limit
This shows that a 40-year-old exerciser’s heart rate should be between 99
and 162 beats per minute during a workout. The chart below can be used
as a reference.
If your exercise goal is to burn fat and lose weight, you should exercise
in the range of 60% to 70% of your TMHR. You should also exercise for a
longer period of time, at least 30 minutes. This will maximize the calories
being burned from fat stores. If your goal is to improve your cardiovascular
level, then you should train at a higher intensity, in the 75% to 90%
TMHR range. While exercising in this higher intensity range, you will be
conditioning your heart and lungs to maximize your overall cardiovascular
fitness.
exercise Variety
While Octane offers one of the most versatile exercise machines
available, we encourage people to vary their workouts, whether this means
choosing a different program or doing a different form of exercise. This
will reduce boredom, one of the most common reasons people quit their
exercise regimen. Make sure you use all of the features on your Octane
elliptical cross trainer. Try a different program.
Turn on X-Mode. Watch
a different TV show or crank up the music. Remember, variety leads to
better workouts. Along with using your Octane elliptical, do different
exercises. Take a brisk walk by the lake. Hop on your bike or strap on
your inline skates. Climb that hill or cruise through the trails on your
cross-country skis. Ride an exercise bike, jog on a treadmill or climb those
dreaded stairs. A little variety can take you a long way.
